February 07, 2005
Goal: 10 Weeks to 20 Minutes
| 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. | ||
Posted by Cara at 07:51 AM | Comments (1)