Five Mile Journey in 8 Weeks – Week 2

 

RunLikeKid

Week 2 – Training to be a kid again!

Be sure to stretch or warm up before you run.  This is especially important on cold days.   Read Week 1 and see the link to basic stretching:  http://www.coolrunning.com/engine/2/2_1/126.shtml

Remember, this program starts gradually for each level (walker, walk/run, or jogger).   Be patient and don’t do more than what is listed in the schedule.    Our goal is to help you complete 5 miles in 8 weeks so it is important to stay true to the schedule below.

This week’s schedule:

Day 1

  • Walker – Walk for 36 minutes
    • 5 minute brisk walk, followed by 2 minute slow or easy walk; repeat.  4 min brisk walk, followed by 2 minute slow or easy walk, repeat.  3 minute brisk walk, followed by 2 minute slow or easy walk, repeat
  • Walk/Run  – Walk/Run for 2 miles (or 3.21 km)
    • Run 3 minutes, followed by followed by 2 minute brisk walk, repeat.   Continue doing this until you have reached 2 miles.
  • Jogger – Run easy for 2 miles.

Day 2

  • REST

Day 3 (same as Day 1 schedule)

  • Walker – Walk for 36 minutes
    • 5 minute brisk walk, followed by 2 minute slow or easy walk; repeat.  4 min brisk walk, followed by 2 minute slow or easy walk, repeat.  3 minute brisk walk, followed by 2 minute slow or easy walk, repeat
  • Walk/Run  – Walk/Run for 2.5 miles (or 4.02 km)
    • Run 3 minutes, followed by followed by 2 minute brisk walk, repeat.   Continue doing this until you have reached 2.5 miles.
  • Jogger – Run easy for 2.5 miles.

Day 4

  • REST

Day 5

  • Walker – Walk for 40 minutes
    • 6 minute brisk walk, followed by 2 minute slow or easy walk; repeat.  5 min brisk walk, followed by 2 minute slow or easy walk, repeat.  3 minute brisk walk, followed by 2 minute slow or easy walk, repeat
  • Walk/Run  – Walk/Run for 2 miles (or 3.21 km)
    • Run 3 minutes, followed by followed by 2 minute brisk walk, repeat.   Continue doing this until you have reached 2 miles.
    • Add core exercises to this day.
      • 10 push-ups and 10 set-ups.  Do 3 times.
      • Leg lifts (lay on back and lift both legs 6” off the ground), hold for count of 15.  Repeat 3 times
  • Jogger – Run easy for 2 miles.
    • Add core exercises to this day.
      • 10 push-ups and 10 set-ups.  Do 3 times.
      • Leg lifts (lay on back and lift both legs 6” off the ground), hold for count of 15.  Repeat 3 times

Day 6

  • Walker – Walk for 40 minutes
    • 6 minute brisk walk, followed by 2 minute slow or easy walk; repeat.  5 min brisk walk, followed by 2 minute slow or easy walk, repeat.  3 minute brisk walk, followed by 2 minute slow or easy walk, repeat
  • Walk/Run  – Walk/Run for 2 miles (or 3.21 km)
    • Run 3 minutes, followed by followed by 2 minute brisk walk, repeat.   Continue doing this until you have reached 2 miles.
  • Jogger – Run easy for 2 miles.

Day 7

  • REST

Always stretch after your workout:  Simply a good habit and practice to get into.  Lite stretching of the same muscle groups you did in your warm up for 15 to 30 seconds and repeating two to three times will help keep you flexible.

See you on the streets,

Coach Dan

Coach Dan Blankenship

Coach Dan Blankenship

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