The last six weeks …….
We’ve been run/walking now for six weeks, gradually increasing the running content so that on day 4 of week six you’ve run for thirty minutes non-stop. When you looked at the schedule right at the start I’m sure you wondered whether the goal could be achieved. Congratulations and well done for the goal has been achieved and you’ve probably dropped a dress or trouser size into the bargain!
The next six weeks ……….
The next goal to be achieved will be to run continuously for sixty minutes. We will still be run/walking but the walk will be a warm up for the run, followed by the walk as a warm down. This will actually set the pattern for our future running when we will use jogging, or an ‘easy’ pace for our warm ups and downs, with the actual training sessions in between. For now, the pace at which you have been running is what we call ‘easy’. You should be able to hold a conversation with your running partners, which of course will be spurring you on – we will keep to the ‘easy’ pace for the next six weeks.
Another way of judging the ‘easy’ pace is by using your heart rate monitor ( HRM ). The HRM is a valuable tool for our running as it works as a speedometer for us. Our maximum heart rate( MHR ) is 220 less our age – so for a forty year old it would be 180 – not too difficult, is it ? An easy pace means that we should be running at between 65 and 70 per cent of our MHR, so for the forty year old this would mean a heart rate of between 120 and 125. What you will find is that the more we run, the pace will gradually quicken for a particular heart rate – hey presto, we are building up endurance.
So, here we go then ……..
Week 7
Day 1 – 5 min walk, 25 min run, 5 min walk.
Day 2 – 5 min walk, 20 min run, 5 min walk.
Day 3 – 30 min run.
Day 4 – 5 min walk, 35 min run, 5 min walk.
Week 8
Day 1 – 5 min walk, 25 min run, 5 min walk.
Day 2 – 5 min walk, 30 min run, 5 min walk.
Day 3 – 5 min walk, 25 min run, 5 min walk.
Day 4 – 40 min run.
Week 9
Day 1 – 5 min walk, 25 min run, 5 min walk.
Day 2 – 30 min run.
Day 3 – 5 min walk, 35 min run, 5 min walk.
Day 4 – 45 min run.
Week 10
Day 1 – 5 min walk, 35 min run, 5 min walk.
Day 2 – 5 min walk, 30 min run, 5 min walk.
Day 3 – 5 min walk, 25 min run, 5 min walk.
Day 4 – 50 min run.
Week 11
Day 1 – 5 min walk, 30 min run, 5 min walk.
Day 2 – 5 min walk, 40 min run, 5 min walk.
Day 3 – 5 min walk, 30 min run.
Day 4 – 55 min run.
Week 12
Day 1 – 5 min walk, 35 min run.
Day 2 – 5 min walk, 40 min run.
Day 3 – 35 min run.
Day 4 – 60 min run.
Well done and congratulations – sixty minutes, non-stop running, who’d have thought that, twelve weeks ago. You are now running for about three hours a week over four days. This is an ideal start for the next stage and thinking about a half and a full marathon.
Are you ready for the next schedule ?
Remember – impossible is nothing.
We’ve been run/walking now for six weeks, gradually increasing the running content so that on day 4 of week six you’ve run for thirty minutes non-stop. When you looked at the schedule right at the start I’m sure you wondered whether the goal could be achieved. Congratulations and well done for the goal has been achieved and you’ve probably dropped a dress or trouser size into the bargain!
The next six weeks ……….
The next goal to be achieved will be to run continuously for sixty minutes. We will still be run/walking but the walk will be a warm up for the run, followed by the walk as a warm down. This will actually set the pattern for our future running when we will use jogging, or an ‘easy’ pace for our warm ups and downs, with the actual training sessions in between. For now, the pace at which you have been running is what we call ‘easy’. You should be able to hold a conversation with your running partners, which of course will be spurring you on – we will keep to the ‘easy’ pace for the next six weeks.
Another way of judging the ‘easy’ pace is by using your heart rate monitor ( HRM ). The HRM is a valuable tool for our running as it works as a speedometer for us. Our maximum heart rate( MHR ) is 220 less our age – so for a forty year old it would be 180 – not too difficult, is it ? An easy pace means that we should be running at between 65 and 70 per cent of our MHR, so for the forty year old this would mean a heart rate of between 120 and 125. What you will find is that the more we run, the pace will gradually quicken for a particular heart rate – hey presto, we are building up endurance.
So, here we go then ……..
Week 7
Day 1 – 5 min walk, 25 min run, 5 min walk.
Day 2 – 5 min walk, 20 min run, 5 min walk.
Day 3 – 30 min run.
Day 4 – 5 min walk, 35 min run, 5 min walk.
Week 8
Day 1 – 5 min walk, 25 min run, 5 min walk.
Day 2 – 5 min walk, 30 min run, 5 min walk.
Day 3 – 5 min walk, 25 min run, 5 min walk.
Day 4 – 40 min run.
Week 9
Day 1 – 5 min walk, 25 min run, 5 min walk.
Day 2 – 30 min run.
Day 3 – 5 min walk, 35 min run, 5 min walk.
Day 4 – 45 min run.
Week 10
Day 1 – 5 min walk, 35 min run, 5 min walk.
Day 2 – 5 min walk, 30 min run, 5 min walk.
Day 3 – 5 min walk, 25 min run, 5 min walk.
Day 4 – 50 min run.
Week 11
Day 1 – 5 min walk, 30 min run, 5 min walk.
Day 2 – 5 min walk, 40 min run, 5 min walk.
Day 3 – 5 min walk, 30 min run.
Day 4 – 55 min run.
Week 12
Day 1 – 5 min walk, 35 min run.
Day 2 – 5 min walk, 40 min run.
Day 3 – 35 min run.
Day 4 – 60 min run.
Well done and congratulations – sixty minutes, non-stop running, who’d have thought that, twelve weeks ago. You are now running for about three hours a week over four days. This is an ideal start for the next stage and thinking about a half and a full marathon.
Are you ready for the next schedule ?
Remember – impossible is nothing.
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