Half-Marathon Walk/Run: Week 1
Plan developed by Mindy Solkin, owner and head coach of The Running Center in New York City.
This week, you'll do two days of a combination of walking and running to help build your endurance. For the walking portion, go at a comfortable intensity (about a 50 percent effort level, similar to what you might do if you were walking in a mall or on the street). For the running portion, go at about a 60 percent effort level: You could sing the National Anthem while slightly breathless. Use at least two of your off days to do some strength training.
Your Workout
Total time: 24 minutes (4 walk/run intervals: walk for a total of 20 minutes, run for a total of 4 minutes)
Total distance: About 1.5 miles (about 1/3 mile running)
Walk: 5 minutes (50% intensity, or about a 17:00/mile pace)
Run: 1 minute (60% intensity, or about a 12:30/mile pace)
Walk: 5 minutes
Run: 1 minute
Walk: 5 minutes
Run: 1 minute
Walk: 5 minutes
Run: 1 minute
Week 1 Training Calendar
Distance walked/run this week: 2.8 miles
| Monday | Off |
| Tuesday | Walk/Run 24 minutes |
| Wednesday | Off |
| Thursday | Off |
| Friday | Off |
| Saturday | Walk/Run 24 minutes |
| Sunday | Off |
7 comments:
Not bad !!! Wonder what week 10 looks like !!
No shit... a little worried!
Good Luck!
I got the email too! I already run 5 miles 3 times a week so not sure where to start???
Show off, Kim!
LOL! You go girl... do the marathon training!! Hopefully, I'll catch up with you (pun intended!)!:)
Wow...good for you! Thanks so much for adding Elegant Journey to you blog list :) I love meeting new friends.
First day, DOWN! Nothing to it! ;)
Post a Comment