Once you are able to comfortable with the cycles of walking/running you can progress to the next step. Keep in mind that even though this program is for a "new" runner, everyone should progress at their own pace.
The Next Five Weeks:
Week 1 & 2Monday: Walk 35 - 45 minutes
Tuesday: 1 mile easy run plus strength training circuit
Wednesday: 1.5 mi easy run
Thursday: REST
Friday: 1 mile easy run plus strength training circuit
Saturday: 1.5 mi easy run
Sunday: REST
Week 3 & 4Monday: Walk 40 - 50 minutes
Tuesday: 1.25 mile easy run plus strength training circuit
Wednesday: 2 mile easy run
Thursday: REST
Friday: 1.25 mile easy run plus strength training circuit
Saturday: 1.5 mile easy run
Sunday: REST
Week 5
Monday: Walk 45 - 55 minutes
Tuesday: 1.5 mile easy run plus strength training circuit
Wednesday: 2 mile easy run
Thursday: REST
Friday: 1.5 mile easy run plus strength training circuit
Saturday: 2.25 mile easy run
Sunday: REST
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