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.