13 Week Learn to Run Program Always walk 5 minutes slow and easy to warm up before each session and again to cool down after each session (this is included in the session times): Week 1 Session 1 - 34 min. Run 1 minute. Walk 2 minutes. Do this 8 times. Session 2 - 28 min. Run 1 minute. Walk 2 minutes. Do this 6 times. Session 3 - 31 min. Run 1 minute. Walk 2 minutes. Do this 7 times. Week 2 Session 1 - 38 min. Run 2 minutes. Walk 2 minutes. Do this 7 times. Session 2 - 31 min. Run 1 minute. Walk 2 minutes. Do this 7 times. Session 3 - 34 min. Run 2 minutes. Walk 2 minutes. Do this 6 times. Week 3 Session 1 - 45 min. Run 3 minutes. Walk 2 minutes. Do this 7 times. Session 2 - 34 min. Run 2 minutes. Walk 2 minutes. Do this 6 times. Session 3 - 40 min. Run 3 minutes. Walk 2 minutes. Do this 6 times. Week 4 - EASY RECOVERY WEEK Session 1 - 40 min. Run 3 minutes. Walk 2 minutes. Do this 6 times. Session 2 - 30 min. Run 2 minutes. Walk 2 minutes. Do this 5 times. Session 3 - 40 min. Run 2 minutes. Walk 3 minutes. Do this 6 times. Week 5 Session 1 - 46 min. Run 3 minutes. Walk 1 minute. Do this 9 times. Session 2 - 34 min. Run 2 minutes. Walk 1 minute. Do this 8 times. Session 3 - 42 min. Run 3 minutes. Walk 1 minute. Do this 8 times. Week 6 Session 1 - 52 min. Run 5 minutes. Walk 1 minute. Do this 7 times. Session 2 - 38 min. Run 3 minutes. Walk 1 minute. Do this 7 times. Session 3 - 50 min. Run 3 minutes. Walk 1 minute. Do this 10 times. Week 7 Session 1 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times. Session 2 - 40 min. Run 4 minutes. Walk 1 minute. Do this 6 times. Session 3 - 52 min. Run 5 minutes. Walk 1 minute. Do this 7 times. Week 8 *EASY RECOVERY WEEK Session 1 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times. Session 2 - 38 min. Run 3 minutes. Walk 1 minute. Do this 7 times. Session 3 - 46 min. Run 5 minutes. Walk 1 minute. Do this 6 times. Week 9 Session 1 - 68 min. Run 10 minutes/walk 1 minute; Run 15 minutes/walk 1 minute. Run 20 minutes/walk 1 minute. Run 10 minutes. Session 2 - 46 min. Run 5 minutes. Walk 1 minute. Do this 6 times. Session 3 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times. Week 10 Session 1 - 72 min. Run 10 minutes/walk 1 minute. Run 20 minutes/walk 1 minute. Run 30 minutes. Session 2 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times. Session 3 - 57 min. Run 20 minutes/walk 1 minute. Run 15 minutes/walk 1 minute. Run 10 minutes. Week 11 Session 1 - 71 min. Run 40 minutes. Walk 1 minute. Run 20 minutes. Session 2 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times. Session 3 - 57 min. Run 20 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes. Week 12 *EASY VOLUME WEEK Session 1 - 60 min. Run 50 minutes. Session 2 - 43 min. Run 10 minutes. Walk 1 minute. Do this 3 times. Session 3 - 52 min. Run 15 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes. Week 13 Session 1 - 50 min. Run 40 minutes. Session 2 - 43 min. Run 10 minutes. Walk 1 minute. Do this 3 times. Session 3 Event Day 10K: have fun, and take care not to start out too quickly.
Posted on: Thu, 27 Jun 2013 01:39:00 +0000