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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 |
Run |
Walk |
Total |
|
|
|
|
|
|
|
SAT |
|
|
|
SUN |
MON |
TUE |
WED |
THU |
FRI |
| 1 |
2/06/2010 |
1 min |
5 min |
30 min |
20-30 min |
ALT* |
20-30 min |
ALT* |
20-30 min |
REST |
| 2 |
2/13/2010 |
2 min |
4 minutes |
30 min |
20-30 min |
ALT |
20-30 min |
ALT |
20-30 min |
REST |
| 3 |
2/20/2010 |
3 min |
3 min |
30 min |
20-30 min |
ALT |
20-30 min |
ALT |
20-30 min |
REST |
| 4 |
2/27/2010 |
4 min |
2 min |
30 min |
20-30 min |
ALT |
20-30 min |
ALT |
20-30 min |
REST |
| 5 |
3/06/2010 |
5 min |
1 min |
30 min |
20-30 min |
ALT |
20-30 min |
ALT |
20-30 min |
REST |
| 6 |
3/13/2010 |
5 min |
1 min |
36 min |
20-30 min |
ALT |
20-30 min |
ALT |
20-30 min |
REST |
| 7 |
3/20/2010 |
5 min |
1 min |
42 min |
30-40 min |
ALT |
30-40 min |
ALT |
30-40 min |
REST |
| 8 |
3/27/2010 |
5 min |
1 min |
48 min |
30-40 min |
ALT |
30-40 min |
ALT |
30-40 min |
REST |
| 9 |
4/03/2010 |
5 min |
1 min |
54 min |
30-40 min |
ALT |
30-40 min |
ALT |
30-40 min |
REST |
| 10 |
4/10/2010 |
5 min |
1 min |
60 min |
30-40 min |
ALT |
30-40 min |
ALT |
30-40 min |
REST |
| 11 |
4/17/2010 |
5 min |
1 min |
60 min |
30-40 min |
ALT |
30-40 min |
ALT |
30-40 min |
REST |
| 12 |
4/24/2010 |
5 Mile Run - Pre-Conditioning 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.
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