one.one.run

Week Seven

Run 4-12-4 (1-minute brisk walk breaks between runs)

11.07.05
11.10.05
11.28.05

Run 2-3-10-3 (1-minute brisk walk breaks between runs)

10.19.05
10.21.05
10.24.05
11.04.05

Run 2-5-8-3 (1-minute brisk walk breaks between runs)

10.03.05
10.05.05
10.07.05
10.10.05

Run 2-5-5-3 (1 1/2-minute brisk walk breaks between runs)

09.24.05
09.27.05
09.30.05

Run 1-2-3-3-2-1 (2-minute brisk walk breaks between runs)

09.18.05
09.21.05 - GORGEOUS!
09.23.05

________________________________________________________

01.04.06

Run 1-1-2-3-2-1 (2-minute brisk walk breaks between runs)

09.10.05
09.12.05
09.15.05 - RAIN

Run 1-1-2-2-1-1 (2-minute brisk walk breaks between runs)

09.03.05
09.05.05
09.07.05

Glorious weather. Good start. Feel good.

TEN-WEEK PYRAMID BEGINNER RUNNER'S PROGRAM

WEEK	RUN-WALK RATIO (MINUTES)	TOTAL RUN TIME
1	Run 1-1-2-2-1-1 (2-minute brisk walk breaks between runs)	8
2	Run 1-1-2-3-2-1 (2-minute brisk walk breaks between runs)	10
3	Run 1-2-3-3-2-1 (2-minute brisk walk breaks between runs)	12
4	Run 2-5-5-3 (1 1/2-minute brisk walk breaks between runs)	15
5	Run 2-5-8-3 (1-minute brisk walk breaks between runs)	18
6	Run 2-3-10-3 (1-minute brisk walk breaks between runs)	18
7	Run 4-12-4 (1-minute brisk walk breaks between runs)	20
8	Run 3-14-3 (1-minute brisk walk breaks between runs)	20
9	Run 2-16-2 (1-minute brisk walk breaks between runs)	20
10	Run 20 minutes nonstop	20

Warm up with 5 to 10 minutes of brisk walking. Cool down with 5 to 10 minutes of slow walking. Run segments at a conversational pace.



From: The Runner's Handbook, by Bob Glover with Jack Shepard and Shelly-lynn Florence Glover.