IntruderLS1
Active Member
I don't remember who it was several months ago who was trying to get their endurance up, but I recommended the walk to run program, and have finally gotten around to actually looking up the real deal and thought I'd post it up.
Great way to get yourself up and going in the fastest (safest) way possible.
Good luck to anybody interested!!! :muscles:
[FONT=Verdana, Arial, Helvetica, sans-serif]The Walk/Run program is designed for the beginner runner and those
coming back from injury. This program starts at a slow pace, which will allow the body to gradually adapt to increased impact on the joints.
The Walk section of the workout should be done at a brisk pace. The Run section should be very comfortable and not a sprint at any time. The key to this program is not speed, but endurance. Let us help you build up to 30 minutes and farther, then you will be prepared to start the speed workouts.
The Walk/Run will go out on Tuesdays, but it is also recommended that the same workout be completed two more times during the week.[/FONT]
[FONT=Verdana, Arial, Helvetica, sans-serif]The workout should begin with slow walking building to brisk walking for warm-up. A stretch can then be done, to follow with the workout and finishing with a cool down. The cool down is very important and should not be forgotten!
Lastly, the program should be challenging and fun...Good Luck!!
[/FONT]
Great way to get yourself up and going in the fastest (safest) way possible.
Good luck to anybody interested!!! :muscles:
[FONT=Verdana, Arial, Helvetica, sans-serif]The Walk/Run program is designed for the beginner runner and those
coming back from injury. This program starts at a slow pace, which will allow the body to gradually adapt to increased impact on the joints.
The Walk section of the workout should be done at a brisk pace. The Run section should be very comfortable and not a sprint at any time. The key to this program is not speed, but endurance. Let us help you build up to 30 minutes and farther, then you will be prepared to start the speed workouts.
The Walk/Run will go out on Tuesdays, but it is also recommended that the same workout be completed two more times during the week.[/FONT]
[FONT=Verdana, Arial, Helvetica, sans-serif]Week 1 - [/FONT]
[FONT=Verdana, Arial, Helvetica, sans-serif]Walk 4 minutes, Run 1 minute, repeat 6 times[/FONT]Jan 9[FONT=Verdana, Arial, Helvetica, sans-serif]Week 2 - [/FONT]
[FONT=Verdana, Arial, Helvetica, sans-serif]Walk 3.5 minutes, Run 1.5 minutes, repeat 6 times[/FONT]Jan 23[FONT=Verdana, Arial, Helvetica, sans-serif]Week 3 - [/FONT]
[FONT=Verdana, Arial, Helvetica, sans-serif]Walk 3 minutes, Run 2minutes, repeat 6 times[/FONT]Jan 30[FONT=Verdana, Arial, Helvetica, sans-serif]Week 4 - [/FONT]
[FONT=Verdana, Arial, Helvetica, sans-serif]Walk 2 minutes, Run 3 minutes, repeat 6 times[/FONT]Feb 6[FONT=Verdana, Arial, Helvetica, sans-serif]Week 5 - [/FONT]
[FONT=Verdana, Arial, Helvetica, sans-serif]Walk 1 minutes, Run 4 minutes, repeat 6 times[/FONT]Feb 13[FONT=Verdana, Arial, Helvetica, sans-serif]Week 6 - [/FONT]
[FONT=Verdana, Arial, Helvetica, sans-serif]Walk 2 minutes, Run 6 minutes, repeat 4 times[/FONT]Feb 20[FONT=Verdana, Arial, Helvetica, sans-serif]Week 7 - [/FONT]
[FONT=Verdana, Arial, Helvetica, sans-serif]Walk 2 minutes, Run 8 minutes, repeat 3 times[/FONT]Feb 27[FONT=Verdana, Arial, Helvetica, sans-serif]Week 8 - [/FONT]
[FONT=Verdana, Arial, Helvetica, sans-serif]Walk 3 minutes, Run 12 minutes, repeat 2 times[/FONT]Mar 6[FONT=Verdana, Arial, Helvetica, sans-serif]Week 9 - [/FONT]
[FONT=Verdana, Arial, Helvetica, sans-serif]Walk 2.5 minutes, Run 12.5 minutes, repeat 2 times[/FONT]Mar 13[FONT=Verdana, Arial, Helvetica, sans-serif]Week 10 - [/FONT]
[FONT=Verdana, Arial, Helvetica, sans-serif]Walk 1 minutes, Run 14 minutes, repeat 2 times[/FONT]Mar 20[FONT=Verdana, Arial, Helvetica, sans-serif]Week 11 - [/FONT]
[FONT=Verdana, Arial, Helvetica, sans-serif]Run 18 minutes, Walk 2 minutes, Run 10 minutes[/FONT]Mar 27[FONT=Verdana, Arial, Helvetica, sans-serif]Week 12 - [/FONT]
[FONT=Verdana, Arial, Helvetica, sans-serif]Run 30 Minutes![/FONT]Apr 3[FONT=Verdana, Arial, Helvetica, sans-serif]The workout should begin with slow walking building to brisk walking for warm-up. A stretch can then be done, to follow with the workout and finishing with a cool down. The cool down is very important and should not be forgotten!
Lastly, the program should be challenging and fun...Good Luck!!
[/FONT]
