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10 - Mile Challenge Schedule


 

WEEK Date - SAT Miliage SUN MON TUES WED THU FRI
1
 02/18/2012
 3 miles Walk 30 min ALT
 30 min
 ALT 30 min REST
2 02/25/2012 4 miles Walk 30 min ALT 30 min ALT 30 min REST
3 03/03/2012 5 miles Walk 30 min ALT 30 min ALT 30 min REST
4 03/10/2012 6 miles Walk 40 min ALT 40 min ALT 30 min REST
5 03/17/2012 5 miles Walk 40 min ALT 40 min ALT 30 min REST
6 03/24/2012 7 miles Walk 40 min ALT 40 min ALT 30 min REST
7 03/31/2012 5 miles Walk 50 min ALT 50 min ALT 40 min REST
8 04/07/2012 8 miles Walk 50 min ALT 50 min ALT 40 min REST
9 04/14/2012 5 miles Walk 50 min ALT 50 min ALT 40 min REST
10 04/21/2012 9 miles Walk 50 min ALT 50min ALT 40 min REST
11 04/28/2012 6 miles Walk 50 min ALT 50 min ALT 40 min REST
12 05/05/2012 10 miles 10 mile Challenge Programm ALT 50 min ALT 40 min REST
13 05/12/2012 7 miles walk 50 min ALT 50 min ALT 40 min REST
Break
 05/19/2012

Pasadena Marathon 10K or Half Marathon on May 20th



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.