Tuesday, April 17, 2012

Start Running, Week 3

For week 3 we'll continue to step up the workout.   You now have the basics down and are ready to focus on increasing your running endurance and walking less.  Don't run faster than before, just walk less and run longer.  Be sure to keep your pace at a level where your breathing is controlled.  If you are huffing and puffing, then slow down as your aerobic level isn't ready to sustain that level yet.  It takes 6-18 months of training to raise your aerobic level to it's maximum (improving your VO2 max).  You should be breathing at a level where you could carry a conversation or be able to breathe through your nose with your mouth closed.  This is the level of activity that will give you the greatest boost in your aerobic level, running faster and breathing harder will not improve your VO2 max, and it will not burn fat.
Week 3 Plan
Day 1: 1/2 mile walk, 1 mile run, 1/4 mile walk, 1 mile run.  2.75 miles total.
Day 2: Rest
Day 3: 1/4 mile walk, 3/4 mile run intervals. Do three.  3 miles total.
Day 4: Rest
Day 5: 1/4 mile walk, 1 mile run, 1/4 mile walk, 2 mile easy run/jog.  1/4 mile walk, 1 mile run. 4.75 miles total.
Day 6: Rest
Day 7: Rest -or- Optional 1/4 mile walk, 2 mile easy jog.
Extra Curriculars:
  1. Register for a 5K race in your area that is coming up in 8-10 weeks.
  2. Find out about local running groups in your area either online or at your local running store.

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