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Runner's World Online: FIRST STEPS, 10-Week Training
Plan
The following running schedule was created by Budd Coates, Health Promotions
Manager at Rodale Press, who instructs a corporate beginning running program.
Budd Coates has taken non- runners and in 10 weeks, helped them reach their goal of running the 3.5-mile Chemical Bank Corporate Challenge.
Before you start with this schedule, get your legs ready with eight days of walking; walk for 20 minutes a day for the first four days, then increase to 30 minutes a day for four more days.
Now you're ready to begin with Week l.
Each week of the program, do your run/walk workouts
on
Monday, Wednesday, Friday and Saturday,
and take Tuesday, Thursday and Sunday off.
Week 1 Run 2 minutes, walk 4 minutes. Repeat five times.
Week 2 Run 3 minutes, walk 3 minutes. Repeat five times.
Week 3 Run 5 minutes, walk 2.5 minutes.Repeat four times.
Week 4 Run 7 minutes, walk 3 minutes Repeat three times.
Week 5 Run 8 minutes, walk 2 minutes. Repeat three times.
Week 6 Run 9 minutes, walk 2 minutes. Repeat twice, then run 8 min.
Week 7 Run 9 minutes, walk 1 minute. Repeat three times.
Week 8 Run 13 minutes, walk 2 minutes. Repeat twice
Week 9 Run 14 minutes, walk 1 minute. Repeat twice
Week 10 Run 30 minutes.
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by Fitnesoft
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Download the software, so you can try it out, and learn more about Lifeform. If you have any questions that aren't answered on their site, please email Fitnesoft.
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