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Pre-Conditioning Program

 

 

Join us at the Rose Aquatics Center every Saturday morning at 7:00 A.M. for this gradual introduction to running.

Map and directions

 

 

 

 

Week Date-Sat Run Walk Total SUN MON TUE WED THU FRI
1 05/26/2012 1 min 5 min 30 min 20-30 min ALT 20-30 min ALT 20-30 min REST
2 06/02/2012 2 min 4 min 30 min 20-30 min ALT 20-30 min ALT 20-30 min REST
3
 06/09/2012 3 min 3 min 30  min 20-30 min ALT 20-30 min ALT 20-30 min REST
4 06/16/2012 4 min 2 min 30 min 20-30 min ALT 20-30 min ALT 20-30 min REST
5 06/23/2012 5 min 1 min 30 min 20-30 min ALT 20-30 min ALT 20-30 min REST
6 06/30/2012 5 min 1 min 36 min 20-30 min ALT 20-30 min ALT 20-30 min REST
7 07/07/2012 5 min 1 min 42 min 20-30 min ALT 30-40 min ALT 30-40 min REST
8 07/14/2012 5 min 1 min 48 min 30-40 min ALT 30-40 min ALT 30-40 min REST
9 07/21/2012 5 min 1 min 54 min 30-40 min ALT 30-40 min ALT 30-40 min REST
10 07/28/2012 5 min 1 min 60 min 30-40 min ALT 30-40 min ALT 30-40 min REST
11 08/04/2012 5 min 1 min 72  min 30-40 ALT 30-40 ALT

30-40

REST
12 08/11/2012 5 Mile Run - Pre-Cond. program Completion

 

 

 

 

Always consult with your health care provider before starting any exercise program.

 

Notes:


1 - Run at your own pace. The above times are suggested goals and not requirements. The idea is to improve each session.2 - Always s-t-r-e-t-c-h before and after training session with the group and/or on your own.3 - If you are not feeling well or in pain while running, stop immediately and let your coach know.4 - Keep track of your progress. Try to set your own "personal goals".5 - * Mid-week "ALT" (Alternate or Cross Training) can be weight training, yoga, biking, walking, etc.6 - Find a partner to run with. A partner can take your mind off the effort and you can give each other encouragement.


This program is intended for those who desire to start a walking/running schedule of 12 weeks that leads to running up to 5 miles. The training progresses from a walking to running routine that begins walking for 5 minutes and jog for one minute; walking 4 minutes and jog 2 minutes; and so on until reaching week 5 with a 1 minute walk and 5 minutes running. Upon completion of this Pre-Conditioning program, the individual would be ready to start a more structured running program.