General Training Tips:
Week 1:
Sun. alternate walking and jogging in one-min intervals for 14 mins.
Tues. alternate walking and jogging in one-min intervals for 16-17 mins.
Thurs. alternate walking and jogging, 1 min walking and 2 mins jogging, for 20 mins.
Week 2:
Sun. alternate walking and jogging, 1 min walking and 2 mins jogging for 26 mins.
Tues. jog for 5 mins, walk for 1 min. Repeat 4 times. Then jog for 3 mins, walk for 2 mins to finish. Total approximately 29 mins.
Thurs. 5-min jog, 2-min walk; 10-min jog, 2-min walk; 5 min jog, 2 min walk; 3 min jog, 2-min walk;
Week 3:
Sun. 12-min jog, 2-min walk; 5 min running a little faster (but not racing); 2-min walk; 12-min jog, 2-min walk; 5-min jog, 2-min walk;
Tues. 15-min jog, 2-min walk; 15-min jog, 2-min walk; 5-min jog, 2 min walk;
Thurs. 17-min jog, 3-min walk; 15-min jog, 3-min walk; 10 min jog, 3-min walk;
Week 4:
Sun. 25-min jog; try not to walk
Tues. 25-min jog; 6 x100-meter strides, with walking breaks between each (striding means stretching out, but not flat-out sprinting)
Thurs. 25-min jog
Sat. 25-27 min jog including 3 x1-min run at a faster pace; walk for one-min after each faster section; resume jogging
Week 5:
Sun. 30-min jog, very easy pace
Tues. 5 min very easy jog, then about 3-mile training run in which you push yourself a little
Thurs. 15-min easy jog
Sat. 35-min run
Week 6:
Sun. 35-min run
Tues. 30-min run, plus 8 x 100 meter strides (with recovery)
Thurs. 15-min jog, then 4 x 2-min efforts, w/ 2-min recovery; 10-15-min easy jog to finish
Sat. 10-min easy jog, then three mile run; 5-minute easy jog;
Week 7:
Sun. 40-min jog
Tues. 35-min run, plus 6 x 100-meter strides
Thurs. 15-min jog; 8 x 1-min quicker runs, with 3-min walk or jog for recovery; 15-min easy jog
Sat. 25-min easy jog
Week 8:
Sun. 45 min jog with walking intervals if necessary
Tues. 20-min jog
Thurs. 15-min jog, 4 x 2 min strides, with 2-min recovery, 10-15 min easy jog to finish
Sat. 30 min easy jog
Week 9:
Sun. 1 hour jog with walking intervals if necessary
Tues. 40 min intervals (5 min easy, 5 min run, 5 min jog). Repeat 3 times.
Thurs. 20 min run
Sat. 30 min easy jog
Week 10:
Sun. 1 hour jog
Tues. 40 min intervals (see week 9)
Thurs. 20 min run
Sat. 40 min easy jog
Week 11:
Sun. 1 hour, 15 min jog
Tues. 45 min intervals (same as week 9 w/ one extra five min run before cooldown)
Thurs. 20 min run
Sat. 30 min easy jog
Week 12:
Repeat week 11 except 10k Race on Saturday!
Updated: 10/2/2009
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