Half way there! Week 5
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The Google Doc link we sent out yesterday has multiple tabs, so you might need to look for the detail. Just in case, I'm going to post a copy here.
Let's keep it moving y'all. If you have any questions, please feel free to ask in the socials.
We get to increase our interval length and this week we have our first straight though run. It might look scary, but you've got it. Remember to take it slow - distance isn't the focus at this point. We want to try and keep moving. If you need to take a short 15/20sec break now and again, that's ok! Keep it up and you've got it!
Week 5 consists of 3 runs, each working is different. I'll summarize them here.
All have a 5min brisk walk warm up and cool down.
- Run 1
- 5min run, 3min walk
- 5min run, 3min walk
- 5min run
- Run 2
- 8min run, 5min walk
- 8min run
- Run 3
- 20min run
The run/walk method, or interval running, is great to get started. It provides breaks to help recover the body, and allow you to prep for the next running interval, while building endurance.
The time intervals of run/walk can vary, and you may need a little less than 1min to start. That's ok. The goal is to be ready to pick back up again and keep moving.
|
Run 1 |
Run 2 |
Run 3 |
|
|---|---|---|---|
|
Week 1 |
5 min brisk walk 8 x ( run 60 sec + walk 90 sec ) 5 min brisk walk |
5 min brisk walk 8 x ( run 60 sec + walk 90 sec ) 5 min brisk walk |
5 min brisk walk 8 x ( run 60 sec + walk 90 sec ) 5 min brisk walk |
|
Week 2 |
5 min brisk walk 6 x ( run 90 sec + walk 2 min ) 5 min brisk walk |
5 min brisk walk 6 x ( run 90 sec + walk 2 min ) 5 min brisk walk |
5 min brisk walk 6 x ( run 90 sec + walk 2 min ) 5 min brisk walk |
|
Week 3 |
5 min brisk walk 2 x ( run 90 sec + walk 90 sec + run 3 min + walk 3 min ) 5 min brisk walk |
5 min brisk walk 2 x ( run 90 sec + walk 90 sec + run 3 min + walk 3 min ) 5 min brisk walk |
5 min brisk walk 2 x ( run 90 sec + walk 90 sec + run 3 min + walk 3 min ) 5 min brisk walk |
|
Week 4 |
5 min brisk walk run 3 min + walk 90 sec run 5 min + walk 2 min run 3 min 5 min brisk walk |
5 min brisk walk run 3 min + walk 90 sec run 5 min + walk 2 min run 3 min 5 min brisk walk |
5 min brisk walk run 3 min + walk 90 sec run 5 min + walk 2 min run 3 min 5 min brisk walk |
|
Week 5 |
5 min brisk walk run 5 min + walk 3 min run 5 min + walk 3 min run 5 min 5 min brisk walk |
5 min brisk walk run 8 min + walk 5 min run 8 min 5 min brisk walk |
5 min brisk walk run 20 min 5 min brisk walk |
|
Week 6 |
5 min brisk walk run 5 min + walk 3 min run 8 min + walk 3 min run 5 min 5 min brisk walk |
5 min brisk walk run 10 min + walk 3 min run 10 min 5 min brisk walk |
5 min brisk walk run 25 min 5 min brisk walk |
|
Week 7 |
5 min brisk walk run 25 min 5 min brisk walk |
5 min brisk walk run 25 min 5 min brisk walk |
5 min brisk walk run 25 min 5 min brisk walk |
|
Week 8 |
5 min brisk walk run 28 min 5 min brisk walk |
5 min brisk walk run 28 min 5 min brisk walk |
5 min brisk walk run 28 min 5 min brisk walk |
|
Week 9 |
5 min brisk walk run 30 min 5 min brisk walk |
5 min brisk walk run 30 min 5 min brisk walk |
5 min brisk walk run 30 min 5 min brisk walk |
|
Week 10 |
5 min brisk walk run 28 min 5 min brisk walk |
5 min brisk walk run 25 min 5 min brisk walk |
run a 5km |