SANDYCANDOIT

SparkPoints
 

30 minute runner program

Sunday, February 24, 2008

*** THIS IS THE PROGRAM I STARTED - NOW ON DAY THREE! ***

New Runner Training Guide

For each week of the program, your run/walk workouts should be done either 3 or 4 times a week depending on your schedule and progress. It is essential to include recovery days between the workouts so schedule your run/walk sessions based on the following guidelines:
Option #1: Tuesday, Thursday, and either Saturday or Sunday
Option #2: Monday, Wednesday, Friday, and either Saturday or Sunday.


10 Weeks to becoming a Runner
Objective: Run 30 minutes straight.
Week 1
Run 2 minutes
Walk 4 minutes
Repeat 5 times Week 2
Run 3 minutes
Walk 3 minutes
Repeat 5 times
Week 3
Run 5 minutes
Walk 2.5 minutes
Repeat 4 times Week 4
Run 7 minutes
Walk 3 minutes
Repeat 3 times
Week 5
Run 8 minutes
Walk 2 minutes
Repeat 3 times Week 6
Run 9 minutes
Walk 2 minutes
Repeat 3 times
Week 7
Run 9 minutes
Walk 1 minutes
Repeat 3 times Week 8
Run 13 minutes
Walk 2 minutes
Repeat 2 times
Week 9
Run 14 minutes
Walk 1 minutes
Repeat 2 times Week 10
Run 30 minutes straight.

YAHOO!!

Follow the program at your pace. If at any time you do not feel ready to proceed to the next step, repeat that week until you do.



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Member Comments About This Blog Post
  • SETTLED
    Sounds like a really workable program. I've secretly wanted to be a runner for years but was to chicken to have a go. Good for you.
    4548 days ago
  • TABALICIOUS
    WOW, good job!
    4548 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.
 

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