One step at a time
My husband introduced me to a running program called
One Step at a Time.
The plan takes 30 min daily and gradually gets you to a 30 min run in 12 weeks. For those who are in OK shape it says you can begin at week 3. I began at week 2 and moved to week 5 today!
Week 1 Walk 20 min
Week 2 Walk 30 min
Week 3 Run 2 min, walk 4 min:complete the sequence 5 times
Week 4 Run 3 min, walk 3 min: complete the sequence 5 times
Week 5 Run 5 min, walk 2 1/2 min: complete the sequence 4 times
Week 6 Run 7 min, walk 3 min; complete the sequence 3 times
Week 7 Run 8 min, walk 2 min; complete the sequence 3 times
Week 8 Run 9 min, walk 2 min: complete the sequence 2 times, then run 8 min
Week 9 Run 9 min, walk 1 min: complete the sequence 3 times
Week 10 Run 13 min, walk 2 min; complete the sequence 2 times
Week 11 Run 14 min, walk 1 min; complete the sequence 2 times
Week 12 Run 30 min
Just be sure to stretch those calve muscles well before and after!
One Step at a Time.
The plan takes 30 min daily and gradually gets you to a 30 min run in 12 weeks. For those who are in OK shape it says you can begin at week 3. I began at week 2 and moved to week 5 today!
Week 1 Walk 20 min
Week 2 Walk 30 min
Week 3 Run 2 min, walk 4 min:complete the sequence 5 times
Week 4 Run 3 min, walk 3 min: complete the sequence 5 times
Week 5 Run 5 min, walk 2 1/2 min: complete the sequence 4 times
Week 6 Run 7 min, walk 3 min; complete the sequence 3 times
Week 7 Run 8 min, walk 2 min; complete the sequence 3 times
Week 8 Run 9 min, walk 2 min: complete the sequence 2 times, then run 8 min
Week 9 Run 9 min, walk 1 min: complete the sequence 3 times
Week 10 Run 13 min, walk 2 min; complete the sequence 2 times
Week 11 Run 14 min, walk 1 min; complete the sequence 2 times
Week 12 Run 30 min
Just be sure to stretch those calve muscles well before and after!
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