Walk-to-Run Group (The Spring Chickens):
Day 1: 30-minute walk with 10 three-block-long running segments scattered within it.
Day 2: Rest, other exercise, or short walk.
Day 3: 30:00 with 3 running segments of 5:30 each.
Day 4: Rest, other exercise, or short walk.
Day 5: Rest, other exercise, or short walk.
Day 6: 30:00 with 10 running segments of two blocks each.
Day 7: Rest.
Run/Walk Group (The Summer Tanagers):
Day 1: 30-minute walk with 3 running segments of 8-minutes each.
Day 2: Rest, other exercise, or walk.
Day 3: 35-minute session with 9 running segments of 3:00-minutes each within it.
Day 4: Rest, other exercise, or walk.
Day 5: Rest, other exercise, or walk.
Day 6: 40-minute walk with 30-minutes of running broken up any way you want.
Day 7: Rest.
Run Group (The Cerulean Warblers):
Day 1: 30-minute run with 10 one-block "surges" at faster pace.
Day 2: 25:00 run at easy pace, cross training, or rest.
Day 3: 35:00 run over hilly terrain.
Day 4: 20:00 run at easy pace, cross training, or rest.
Day 5: 30:00 run at easy pace, cross training, or rest.
Day 6: Long Run ... 50:00 run at easy pace.
Day 7: Rest.
Monday, April 30, 2012
Tuesday, April 24, 2012
Training for April 23 to April 29
Walk-to-Run Group (The Spring Chickens):
Day 1: 30-minute walk with 6 three-block-long running segments scattered within it.
Day 2: Rest, other exercise, or short walk.
Day 3: 30:00 with 4 running segments of 4-minutes each.
Day 4: Rest, other exercise, or short walk.
Day 5: Rest, other exercise, or short walk.
Day 6: 30:00 with 10 “faster” running segments of one block each.
Day 7: Rest.
Run/Walk Group (The Summer Tanagers):
Day 1: 30-minute walk with 2 running segments of 10-minutes each.
Day 2: Rest, other exercise, or walk.
Day 3: 30-minute session with 8 running segments of 3:00-minutes each within it.
Day 4: Rest, other exercise, or walk.
Day 5: Rest, other exercise, or walk.
Day 6: 40-minute walk with 30-minutes of running broken up any way you want.
Day 7: Rest.
Run Group (The Cerulean Warblers):
Day 1: 30-minute run with 10 up-hill "surges" of 30-45 seconds in length.
Day 2: 25:00 run at easy pace, cross training, or rest.
Day 3: 35:00 run with final 12:00 at “pushed” pace.
Day 4: 20:00 run at easy pace, cross training, or rest.
Day 5: 30:00 run at easy pace, cross training, or rest.
Day 6: Long Run ... 50:00 run at easy pace.
Day 7: Rest.
Day 1: 30-minute walk with 6 three-block-long running segments scattered within it.
Day 2: Rest, other exercise, or short walk.
Day 3: 30:00 with 4 running segments of 4-minutes each.
Day 4: Rest, other exercise, or short walk.
Day 5: Rest, other exercise, or short walk.
Day 6: 30:00 with 10 “faster” running segments of one block each.
Day 7: Rest.
Run/Walk Group (The Summer Tanagers):
Day 1: 30-minute walk with 2 running segments of 10-minutes each.
Day 2: Rest, other exercise, or walk.
Day 3: 30-minute session with 8 running segments of 3:00-minutes each within it.
Day 4: Rest, other exercise, or walk.
Day 5: Rest, other exercise, or walk.
Day 6: 40-minute walk with 30-minutes of running broken up any way you want.
Day 7: Rest.
Run Group (The Cerulean Warblers):
Day 1: 30-minute run with 10 up-hill "surges" of 30-45 seconds in length.
Day 2: 25:00 run at easy pace, cross training, or rest.
Day 3: 35:00 run with final 12:00 at “pushed” pace.
Day 4: 20:00 run at easy pace, cross training, or rest.
Day 5: 30:00 run at easy pace, cross training, or rest.
Day 6: Long Run ... 50:00 run at easy pace.
Day 7: Rest.
Saturday, April 14, 2012
Training for April 16 to April 22
Walk-to-Run Group (The Spring Chickens):
Day 1: 30-minute walk with 10 three-block-long running segments scattered within it.
Day 2: Rest, other exercise, or short walk.
Day 3: 30:00 with 3 running segments of 5:30 each.
Day 4: Rest, other exercise, or short walk.
Day 5: Rest, other exercise, or short walk.
Day 6: 30:00 with 10 running segments of two blocks each.
Day 7: Rest.
Run/Walk Group (The Summer Tanagers):
Day 1: 30-minute walk with 3 running segments of 8-minutes each.
Day 2: Rest, other exercise, or walk.
Day 3: 35-minute session with 9 running segments of 3:00-minutes each within it.
Day 4: Rest, other exercise, or walk.
Day 5: Rest, other exercise, or walk.
Day 6: 40-minute walk with 30-minutes of running broken up any way you want.
Day 7: Rest.
Run Group (The Cerulean Warblers):
Day 1: 30-minute run with 10 one-block "surges" at faster pace.
Day 2: 25:00 run at easy pace, cross training, or rest.
Day 3: 35:00 run over hilly terrain.
Day 4: 20:00 run at easy pace, cross training, or rest.
Day 5: 30:00 run at easy pace, cross training, or rest.
Day 6: Long Run ... 50:00 run at easy pace.
Day 7: Rest.
Saturday, April 7, 2012
Training for April 9 to April 15
Walk-to-Run Group (The Spring Chickens):
Day 1: 30-minute walk with 6 three-block-long running segments scattered within it.
Day 2: Rest, other exercise, or short walk.
Day 3: 30:00 with 4 running segments of 4-minutes each.
Day 4: Rest, other exercise, or short walk.
Day 5: Rest, other exercise, or short walk.
Day 6: 30:00 with 10 “faster” running segments of one block each.
Day 7: Rest.
Run/Walk Group (The Summer Tanagers):
Day 1: 30-minute walk with 2 running segments of 10-minutes each.
Day 2: Rest, other exercise, or walk.
Day 3: 30-minute session with 8 running segments of 3:00-minutes each within it.
Day 4: Rest, other exercise, or walk.
Day 5: Rest, other exercise, or walk.
Day 6: 40-minute walk with 30-minutes of running broken up any way you want.
Day 7: Rest.
Run Group (The Cerulean Warblers):
Day 1: 30-minute run with 10 up-hill "surges" of 30-45 seconds in length.
Day 2: 25:00 run at easy pace, cross training, or rest.
Day 3: 35:00 run with final 12:00 at “pushed” pace.
Day 4: 20:00 run at easy pace, cross training, or rest.
Day 5: 30:00 run at easy pace, cross training, or rest.
Day 6: Long Run ... 50:00 run at easy pace.
Day 7: Rest.
Day 1: 30-minute walk with 6 three-block-long running segments scattered within it.
Day 2: Rest, other exercise, or short walk.
Day 3: 30:00 with 4 running segments of 4-minutes each.
Day 4: Rest, other exercise, or short walk.
Day 5: Rest, other exercise, or short walk.
Day 6: 30:00 with 10 “faster” running segments of one block each.
Day 7: Rest.
Run/Walk Group (The Summer Tanagers):
Day 1: 30-minute walk with 2 running segments of 10-minutes each.
Day 2: Rest, other exercise, or walk.
Day 3: 30-minute session with 8 running segments of 3:00-minutes each within it.
Day 4: Rest, other exercise, or walk.
Day 5: Rest, other exercise, or walk.
Day 6: 40-minute walk with 30-minutes of running broken up any way you want.
Day 7: Rest.
Run Group (The Cerulean Warblers):
Day 1: 30-minute run with 10 up-hill "surges" of 30-45 seconds in length.
Day 2: 25:00 run at easy pace, cross training, or rest.
Day 3: 35:00 run with final 12:00 at “pushed” pace.
Day 4: 20:00 run at easy pace, cross training, or rest.
Day 5: 30:00 run at easy pace, cross training, or rest.
Day 6: Long Run ... 50:00 run at easy pace.
Day 7: Rest.
Saturday, March 31, 2012
Training for April 2 to April 8
Walk-to-Run Group (The Spring Chickens):
Day 1: 30-minute walk with 8 three-block-long running segments scattered within it.
Day 2: Rest, other exercise, or short walk.
Day 3: 30:00 with 3 running segments of5-minutes each.
Day 4: Rest, other exercise, or short walk.
Day 5: Rest, other exercise, or short walk.
Day 6: 30:00 with 8 running segments of two blocks each.
Day 7: Rest.
Run/Walk Group (The Summer Tanagers):
Day 1: 30-minute walk with 3 running segments of 7-minutes each.
Day 2: Rest, other exercise, or walk.
Day 3: 30-minute session with 8 running segments of 3:00-minutes each within it.
Day 4: Rest, other exercise, or walk.
Day 5: Rest, other exercise, or walk.
Day 6: 40-minute walk with 30-minutes of running broken up any way you want.
Day 7: Rest.
Run Group (The Cerulean Warblers):
Day 1: 30-minute run with 8 one-block "surges" at faster pace.
Day 2: 25:00 run at easy pace, cross training, or rest.
Day 3: 35:00 run over hilly terrain.
Day 4: 20:00 run at easy pace, cross training, or rest.
Day 5: 30:00 run at easy pace, cross training, or rest.
Day 6: Long Run ... 45:00 run at easy pace.
Day 7: Rest.
Monday, March 26, 2012
Training for March 26 to April 1
Walk-to-Run Group (The Spring Chickens):
Day 1: 30-minute walk with 6 three-block-long running segments scattered within it.
Day 2: Rest, other exercise, or short walk.
Day 3: 30:00 with 4 running segments of 4-minutes each.
Day 4: Rest, other exercise, or short walk.
Day 5: Rest, other exercise, or short walk.
Day 6: 30:00 with 10 “faster” running segments of one block each.
Day 7: Rest.
Run/Walk Group (The Summer Tanagers):
Day 1: 30-minute walk with 2 running segments of 10-minutes each.
Day 2: Rest, other exercise, or walk.
Day 3: 30-minute session with 8 running segments of 3:00-minutes each within it.
Day 4: Rest, other exercise, or walk.
Day 5: Rest, other exercise, or walk.
Day 6: 40-minute walk with 30-minutes of running broken up any way you want.
Day 7: Rest.
Run Group (The Cerulean Warblers):
Day 1: 30-minute run with 10 up-hill "surges" of 30-45 seconds in length.
Day 2: 25:00 run at easy pace, cross training, or rest.
Day 3: 35:00 run with final 12:00 at “pushed” pace.
Day 4: 20:00 run at easy pace, cross training, or rest.
Day 5: 30:00 run at easy pace, cross training, or rest.
Day 6: Long Run ... 50:00 run at easy pace.
Day 7: Rest.
Day 1: 30-minute walk with 6 three-block-long running segments scattered within it.
Day 2: Rest, other exercise, or short walk.
Day 3: 30:00 with 4 running segments of 4-minutes each.
Day 4: Rest, other exercise, or short walk.
Day 5: Rest, other exercise, or short walk.
Day 6: 30:00 with 10 “faster” running segments of one block each.
Day 7: Rest.
Run/Walk Group (The Summer Tanagers):
Day 1: 30-minute walk with 2 running segments of 10-minutes each.
Day 2: Rest, other exercise, or walk.
Day 3: 30-minute session with 8 running segments of 3:00-minutes each within it.
Day 4: Rest, other exercise, or walk.
Day 5: Rest, other exercise, or walk.
Day 6: 40-minute walk with 30-minutes of running broken up any way you want.
Day 7: Rest.
Run Group (The Cerulean Warblers):
Day 1: 30-minute run with 10 up-hill "surges" of 30-45 seconds in length.
Day 2: 25:00 run at easy pace, cross training, or rest.
Day 3: 35:00 run with final 12:00 at “pushed” pace.
Day 4: 20:00 run at easy pace, cross training, or rest.
Day 5: 30:00 run at easy pace, cross training, or rest.
Day 6: Long Run ... 50:00 run at easy pace.
Day 7: Rest.
Saturday, March 17, 2012
Training for March 19 to March 25
Walk-to-Run Group (Spring Chickens):
Day 1: 30-minute walk with 8 two-block-long running segments scattered within it.
Day 2: Rest, other exercise, or short walk.
Day 3: 30:00 with 5 running segments of 2-and-a-half -minutes each.
Day 4: Rest, other exercise, or short walk.
Day 5: Rest, other exercise, or short walk.
Day 6: 30:00 with 10 running segments of one block each.
Day 7: Rest.
Run/Walk Group (Summer Tanagers):
Day 1: 30-minute session with 8 running segments of 3:00-minutes each within it.
Day 2: Rest, other exercise, or walk.
Day 3: 30-minute walk with 3 running segments of 5:30 each.
Day 4: Rest, other exercise, or walk.
Day 5: Rest, other exercise, or walk.
Day 6: 40-minute walk with 25-minutes of running broken up any way you want.
Day 7: Rest.
Run Group (Cerulean Warblers):
Day 1: 30-minute run with 6 one-block "surges" at faster pace.
Day 2: 25:00 run at easy pace, cross training, or rest.
Day 3: 35:00 run over hilly terrain.
Day 4: 20:00 run at easy pace, cross training, or rest.
Day 5: 30:00 run at easy pace, cross training, or rest.
Day 6: Long Run ... 45:00 run at easy pace.
Day 7: Rest.
Day 1: 30-minute walk with 8 two-block-long running segments scattered within it.
Day 2: Rest, other exercise, or short walk.
Day 3: 30:00 with 5 running segments of 2-and-a-half -minutes each.
Day 4: Rest, other exercise, or short walk.
Day 5: Rest, other exercise, or short walk.
Day 6: 30:00 with 10 running segments of one block each.
Day 7: Rest.
Run/Walk Group (Summer Tanagers):
Day 1: 30-minute session with 8 running segments of 3:00-minutes each within it.
Day 2: Rest, other exercise, or walk.
Day 3: 30-minute walk with 3 running segments of 5:30 each.
Day 4: Rest, other exercise, or walk.
Day 5: Rest, other exercise, or walk.
Day 6: 40-minute walk with 25-minutes of running broken up any way you want.
Day 7: Rest.
Run Group (Cerulean Warblers):
Day 1: 30-minute run with 6 one-block "surges" at faster pace.
Day 2: 25:00 run at easy pace, cross training, or rest.
Day 3: 35:00 run over hilly terrain.
Day 4: 20:00 run at easy pace, cross training, or rest.
Day 5: 30:00 run at easy pace, cross training, or rest.
Day 6: Long Run ... 45:00 run at easy pace.
Day 7: Rest.
Subscribe to:
Posts (Atom)