Training for April 30 to May 6

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.

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.

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.

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.

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.

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.

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.

Training for March 12 to March 18

Walk-to-Run Group (The Spring Chickens):

Day 1: 30-minute walk with 6 two-block-long running segments scattered within it.
Day 2: Rest, other exercise, or short walk.
Day 3: 30:00 with 4 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 8 running segments of one block each.
Day 7: Rest.


Run/Walk Group (The Summer Tanagers):

Day 1: 30-minute session with 6 running segments of 3:30-minutes each within it.
Day 2: Rest, other exercise, or walk.
Day 3: 30-minute walk with 2 running segments of 7:00 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 (The Cerulean Warblers):

Day 1: 30-minute run with 6 up-hill "surges" of 30-45 seconds in length.
Day 2: 25:00 run at easy pace, cross training, or rest.
Day 3: 30:00 run with final 10:00 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 ... 45:00 run at easy pace.
Day 7: Rest.

Training for March 5 to March 11

Walk-to-Run Group (Spring Chickens):

Day 1: 30-minute walk with 8 one-block-long running segments scattered within it.
Day 2: Rest, other exercise, or short walk.
Day 3: 30:00 with 4 running segments of 2-minutes each.
Day 4: Rest, other exercise, or short walk.
Day 5: Rest, other exercise, or short walk.
Day 6: 30:00 with 6 running segments of 2-blocks each.
Day 7: Rest.


Run/Walk Group (Summer Tanagers):

Day 1: 30-minute walk with 6 running segments of 3-minutes each within it.
Day 2: Rest, other exercise, or walk.
Day 3: 30-minute walk with 3 running segments of 5:00 each.
Day 4: Rest, other exercise, or walk.
Day 5: Rest, other exercise, or walk.
Day 6: 40-minute walk with 5 running segments of 4:30 each.
Day 7: Rest.


Run Group (Cerulean Warblers):

Day 1: 30-minute run with 6 one-block "surges" at faster pace.
Day 2: 20:00 run at easy pace, cross training, or rest.
Day 3: 30:00 run with final 10:00 at “pushed” pace.
Day 4: 20:00 run at easy pace, cross training, or rest.
Day 5: 25:00 run at easy pace, cross training, or rest.
Day 6: Long Run ... 45:00 run at easy pace.
Day 7: Rest.

Training for February 27 to March 4

Walk-to-Run Group (The Spring Chickens):

Day 1: 30-minute walk with 6 two-block-long running segments scattered within it.
Day 2: Rest, other exercise, or short walk.
Day 3: 30:00 with 4 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 8 running segments of one block each.
Day 7: Rest.


Run/Walk Group (The Summer Tanagers):

Day 1: 30-minute session with 6 running segments of 3:30-minutes each within it.
Day 2: Rest, other exercise, or walk.
Day 3: 30-minute walk with 2 running segments of 7:00 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 (The Cerulean Warblers):

Day 1: 30-minute run with 6 up-hill "surges" of 30-45 seconds in length.
Day 2: 25:00 run at easy pace, cross training, or rest.
Day 3: 30:00 run with final 10:00 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 ... 45:00 run at easy pace.
Day 7: Rest.

Training for February 20 to February 26

Walk-to-Run Group (Spring Chickens):

Day 1: 30-minute walk with 8 one-block-long running segments scattered within it.
Day 2: Rest, other exercise, or short walk.
Day 3: 30:00 with 4 running segments of 2-minutes each.
Day 4: Rest, other exercise, or short walk.
Day 5: Rest, other exercise, or short walk.
Day 6: 30:00 with 6 running segments of 2-blocks each.
Day 7: Rest.


Run/Walk Group (Summer Tanagers):

Day 1: 30-minute walk with 6 running segments of 3-minutes each within it.
Day 2: Rest, other exercise, or walk.
Day 3: 30-minute walk with 3 running segments of 5:00 each.
Day 4: Rest, other exercise, or walk.
Day 5: Rest, other exercise, or walk.
Day 6: 40-minute walk with 5 running segments of 4:30 each.
Day 7: Rest.


Run Group (Cerulean Warblers):

Day 1: 30-minute run with 6 one-block "surges" at faster pace.
Day 2: 20:00 run at easy pace, cross training, or rest.
Day 3: 30:00 run with final 10:00 at “pushed” pace.
Day 4: 20:00 run at easy pace, cross training, or rest.
Day 5: 25:00 run at easy pace, cross training, or rest.
Day 6: Long Run ... 45:00 run at easy pace.
Day 7: Rest.

Training for February 13 to 19

Below is the first week of training for our little flock. You'll see that I've again broken things up into three training groups -- a group that will begin the transition from walking to running, another that is already well into the walk/run mode, and a final group that by-and-large just runs.

I'd ask you to place yourselves in the group that seems to fit you best. I'll be looking for feedback from you all next week (and beyond) to make sure I've got the training fitted properly for the members of each group.

If you have questions or concerns, please ask them ... either in the comments section below or by e-mail to me.


Walk-to-Run Group (Spring Chickens):

Day 1: 30-minute walk with 6 one-block-long running segments scattered within it.
Day 2: Rest, other exercise, or short walk.
Day 3: 30:00 walk with 8 one-block-long running segments within.
Day 4: Rest, other exercise, or short walk.
Day 5: Rest, other exercise, or short walk.
Day 6: 30:00 walk with 4 running segments of of 2-minutes each.
Day 7: Rest.

Note: This group will train to walk/run a 5K by early June.


Run/Walk Group (Summer Tanagers):

Day 1: 30-minute walk with 4 running segments of 4-minutes each within it.
Day 2: Rest, other exercise, or walk.
Day 3: 30-minute walk with 3 running segments of 5:00 each.
Day 4: Rest, other exercise, or walk.
Day 5: Rest, other exercise, or walk.
Day 6: 40-minute walk with 5 running segments of 4:00 each.
Day 7: Rest.

Note: This group will train to run a 5K by early June.


Run Group (Cerulean Warblers):

Day 1: 30-minute run with 4 one-block "surges" at faster pace.
Day 2: 20:00 run at easy pace, cross training, or rest.
Day 3: 30:00 run over hilly terrain.
Day 4: 20:00 run at easy pace, cross training, or rest.
Day 5: 20:00 run at easy pace, cross training, or rest.
Day 6: Long Run ... 40:00 run at easy pace.
Day 7: Rest.

Note: This group will train to run a personal best 5K by early June.

Training for January 30 to February 5

Walk-to-Run Group (The Cranberries):

Day 1: 30-minute walk with 7 three-block-long running segments scattered within it.
Day 2: Rest, other exercise, or short walk.
Day 3: 30:00 with 2 running segments of 7-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 Mashed Potatoes):

Day 1: 30-minute walk with 2 running segments of 12-minutes each..
Day 2: Rest, other exercise, or walk.
Day 3: 30-minute session with5 running segments of 5:00-minutes each within it.
Day 4: Rest, other exercise, or walk.
Day 5: Rest, other exercise, or walk.
Day 6: 45-minute walk with 35-minutes of running broken up any way you want.
Day 7: Rest.

Run Group (The Pumpkin Pies):

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 10:00 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.

Training for January 23 to January 29

Walk-to-Run Group (The Cranberries):

Day 1: 30-minute walk with 10 two-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-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 Mashed Potatoes):

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 6 running segments of 4:00-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 Pumpkin Pies):

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 with 8:00 at pushed pace followed by 4 x one-block “surges.”
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.

Training for January 16 to January 22

Walk-to-Run Group (The Cranberries):

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 Mashed Potatoes):

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 Pumpkin Pies):

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.

Training for January 9 to January 15

Walk-to-Run Group (The Cranberries):

Day 1: 30-minute walk with 7 three-block-long running segments scattered within it.
Day 2: Rest, other exercise, or short walk.
Day 3: 30:00 with 2 running segments of 7-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 Mashed Potatoes):

Day 1: 30-minute walk with 2 running segments of 12-minutes each..
Day 2: Rest, other exercise, or walk.
Day 3: 30-minute session with5 running segments of 5:00-minutes each within it.
Day 4: Rest, other exercise, or walk.
Day 5: Rest, other exercise, or walk.
Day 6: 45-minute walk with 35-minutes of running broken up any way you want.
Day 7: Rest.

Run Group (The Pumpkin Pies):

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 10:00 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.

Training for January 2 to January 8

Walk-to-Run Group (The Cranberries):

Day 1: 30-minute walk with 10 two-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-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 Mashed Potatoes):

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 6 running segments of 4:00-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 Pumpkin Pies):

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 with 8:00 at pushed pace followed by 4 x one-block “surges.”
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.