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Monday, April 19, 2010

6 week training schedule

Here is a training schedule I thought looked doable!
Since there are 4 1/2 weeks left, and if you've done a little bit of running - you might thing about jumping down the schedule a week or two.
The number at the beginning is the total time of your workout. You then alternate jogging and walking for that amount of time it says. Anyone interested?
I am getting excited to see everyone next month. Love you all, Lisa

BEGINNERS 5K SCHEDULE TARGET: FROM 0 TO STEADY RUNNING IN SIX WEEKS PREREQUISITE: NONE SCHEDULE: 3-4 DAYS PER WEEK
WEEK 1
MONDAY
20 min: walk 1 min, jog 1 min
TUESDAY
Rest
WEDNESDAY
20 min: walk 1 min, jog 1 min
THURSDAY
Rest
FRIDAY
20 min: walk 1 min, jog 1 min
SATURDAY
Rest
SUNDAY
Cycle or Long walk (>30min)
WEEK 2
MONDAY
20 min: walk 1 min, jog 2 min
TUESDAY
Rest
WEDNESDAY
20 min: walk 1 min, jog 2 min
THURSDAY
Rest
FRIDAY
20 min: walk 1 min, jog 3 min
SATURDAY
Rest
SUNDAY
Cycle or Long walk (>40min)
WEEK 3
MONDAY
20 min: walk 1 min, jog 4 min
TUESDAY
Rest
WEDNESDAY
10 min jog followed by 10 min walk
THURSDAY
Rest
FRIDAY
5 min jog, 3 min walk, repeat two times
SATURDAY
Rest
SUNDAY
40 min: jog 2 min, walk 1 min
WEEK 4
MONDAY
12 min jog followed by 12 min walk
TUESDAY
Rest
WEDNESDAY
8 min jog; 1 min walk; repeat
THURSDAY
Rest
FRIDAY
15 min jog
SATURDAY
Rest
SUNDAY
40 min: jog 2 min, walk 1 min
WEEK 5
MONDAY
20 min jog
TUESDAY
Rest
WEDNESDAY
3 x 5 min run 1, min walk in between
THURSDAY
Rest
FRIDAY
25 min jog
SATURDAY
Rest
SUNDAY
25 min run
WEEK 6
MONDAY
20 min steady
TUESDAY
Rest
WEDNESDAY
Rest
THURSDAY
Rest
FRIDAY
Easy 20 min
SATURDAY
Rest
SUNDAY
5k run
nikerunning

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