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  • Beginners Running Program 10 Week Plan

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    usman
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    This document outlines a 10-week beginners running program that starts with short run-walk intervals and increases the run time each week while decreasing the walk breaks, culminating in a 20-minute continuous run. Week 1 involves running for 1 minute then walking for 2 minutes over 7 intervals for a total of 21 minutes. The run and walk times change each week to build up endurance until week 10 where the goal is a single 20-minute run without walking breaks.

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    BEGINNERS RUNNING PROGRAM.docx

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    This document outlines a 10-week beginners running program that starts with short run-walk intervals and increases the run time each week while decreasing the walk breaks, culminating in a 20-minute continuous run. Week 1 involves running for 1 minute then walking for 2 minutes over 7 intervals for a total of 21 minutes. The run and walk times change each week to build up endurance until week 10 where the goal is a single 20-minute run without walking breaks.

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    © All Rights Reserved
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    20 просмотров1 страница

    Beginners Running Program 10 Week Plan

    Загружено:

    usman
    This document outlines a 10-week beginners running program that starts with short run-walk intervals and increases the run time each week while decreasing the walk breaks, culminating in a 20-minute continuous run. Week 1 involves running for 1 minute then walking for 2 minutes over 7 intervals for a total of 21 minutes. The run and walk times change each week to build up endurance until week 10 where the goal is a single 20-minute run without walking breaks.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате DOCX, PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 1

    BEGINNERS RUNNING PROGRAM

    WEEK Run-Walk Plan Total Duration

    1 1 min run, 2 min walk (7x) 21 minutes

    2 2 min run, 2 min walk (5x) 20 minutes

    3 3 min run, 2 min walk (4x) 20 minutes

    4 5 min run, 2 min walk (3x) 21 minutes

    5 6 min run, 90 sec walk (3x) 20 minutes

    6 8 min run, 90 sec walk (2x) 18 minutes

    7 10 min run, 90 sec walk (2x) 23 minutes

    8 12 min run, 1 min walk, 8 min run 21 minutes

    9 15 min run, 1 min walk, 5 min run 21 minutes

    10 Run 20 minutes continuously 20 minutes

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