Pre-Conditioning
Program
Join us at the Rose Bowl Aquatics Center every Saturday morning at
7:00 am for this gradual introduction to running.
(Map and directions)
| WEEK |
DATE |
RUN |
WALK |
TOTAL |
|
|
|
|
|
|
| |
SAT |
|
|
|
SUN |
MON |
TUE |
WED |
THU |
FRI |
| 1 |
4/26/2008 |
1 minute |
5 minutes |
30 minutes |
20-30 min |
ALT* |
20-30 min |
ALT* |
20-30 min |
REST |
| 2 |
5/3/2008 |
2 minutes |
4 minutes |
30 minutes |
20-30 min |
ALT |
20-30 min |
ALT |
20-30 min |
REST |
| 3 |
5/10/2008 |
3 minutes |
3 minutes |
30 minutes |
20-30 min |
ALT |
20-30 min |
ALT |
20-30 min |
REST |
| 4 |
5/17/2008 |
4 minutes |
2 minutes |
30 minutes |
20-30 min |
ALT |
20-30 min |
ALT |
20-30 min |
REST |
| 5 |
5/24/2008 |
5 minutes |
1 minute |
30 minutes |
20-30 min |
ALT |
20-30 min |
ALT |
20-30 min |
REST |
| 6 |
5/31/2008 |
5 minutes |
1 minute |
36 minutes |
20-30 min |
ALT |
20-30 min |
ALT |
20-30 min |
REST |
| 7 |
6/7/2008 |
5 minutes |
1 minute |
42 minutes |
30-40 min |
ALT |
30-40 min |
ALT |
30-40 min |
REST |
| 8 |
6/14/2008 |
5 minutes |
1 minute |
48 minutes |
30-40 min |
ALT |
30-40 min |
ALT |
30-40 min |
REST |
| 9 |
6/21/2008 |
5 minutes |
1 minute |
54 minutes |
30-40 min |
ALT |
30-40 min |
ALT |
30-40 min |
REST |
| 10 |
6/28/2008 |
5 minutes |
1 minute |
60 minutes |
30-40 min |
ALT |
30-40 min |
ALT |
30-40 min |
REST |
| 11 |
7/5/2008 |
5 minutes |
1 minute |
60 minutes |
30-40 min |
ALT |
30-40 min |
ALT |
30-40 min |
REST |
| 12 |
7/12/2008 |
5 Mile
Run - Pre-Conditioning Program Completion |
Always consult with your health care provider before starting any exercise program.
Notes:
1 - Run at your own pace. The above times are suggested goals and not requirements. The idea is to improve each session.
2 - Always s-t-r-e-t-c-h before and after training session with the group and/or on your own.
3 - If you are not feeling well or in pain while running, stop immediately and let your coach know.
4 - Keep track of your progress. Try to set your own "personal goals".
5 - * Mid-week "ALT" (Alternate or Cross Training) can be weight training, yoga, biking, walking, etc.
6 - Find a partner to run with. A partner can take your mind off the effort and you can give each other encouragement.
This program is intended for those who desire to start a walking/running
schedule of 12 weeks that leads to running up to 5 miles. The training
progresses from a walking to running routine that begins walking
for 5 minutes and jog for one minute; walking 4 minutes and jog 2 minutes;
and so on until reaching week 5 with a 1 minute walk and 5 minutes
running. Upon completion of this Pre-Conditioning program, the individual
would
be ready to start a more structured running program.
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