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2010 Dutchess County Classic by Nin Lei

MHRRC Learn To Run

LEARN TO RUN

IMPORTANT NOTE: THE MARCH 13 SESSION HAS BEEN CANCELED DUE TO WEATHER. A MAKE-UP SESSION WILL BE HELD ON FRIDAY, MARCH 14 AT 5:30 P.M. PROVIDED THE WALKING PATH AT SPRATT PARK IS CLEAR OF SNOW. CHECK THIS PAGE AFTER 1 P.M. ON FRIDAY FOR UPDATES.

Over the course of 12 weeks, participants in the Learn to Run group will progress from non-runners to being able to run for 30 minutes without stopping. Most of the new runners will then complete their first 5K race in May or June.

The Learn to Run sessions take place from 5:30-6:30 p.m. on Thursdays at Spackenkill H.S. track in Poughkeepsie. Sessions run from February 27 through May 15, 2014. PLEASE NOTE: The program is limited to 50 participants; only those who have registered can take part -- no exceptions!

To register, click on the Shopping Cart (at left), then "Race registration." Choose "Learn to Run" in the drop-down menu, and then follow the prompts.

INFO FOR PARTICIPANTS

Information on each Thursday's workout will be posted here no later than the preceding Monday. Please get in the habit of checking this page to find out what we'll be doing each week.  Also, any last-minute schedule changes due to weather or illness will be posted on this page no later than 4 P.M. on the day of the workout.

THE WORKOUTS

Week #1 (Feb. 27)

Walk for 30 minutes, nonstop.  HOMEWORK: Repeat workout 2-3 times over the next six days.

Week #2 (March 6)

Walk 4 minutes, run 1 minute. Repeat this sequence four more times (for a total of 25 minutes). End with 4 minutes of walking. HOMEWORK: Repeat the workout 2-3 times over the next six days.

Week #3 (March 13)

Walk 4 minutes, run 2 minutes. Repeat this sequence four more times (for a total of 30 minutes). End with 3 minutes of walking. HOMEWORK: Repeat the workout 2-3 times over the next six days.

Week #4 (March 20)

Walk 3 minutes, run 3 minutes. Repeat this sequence four more times (for a total of 30 minutes). End with 3 minutes of walking. HOMEWORK: Repeat the workout 2-3 times over the next six days.

Week #5 (March 27)

Walk 2 minutes 30 seconds, run 5 minutes. Repeat this sequence three more times (for a total of 30 minutes). End with 3 minutes of walking. HOMEWORK: Repeat the workout 2-3 times over the next six days.

Week #6 (April 3)

Walk 3 minutes, run 7 minutes. Repeat this sequence two more times (for a total of 30 minutes). End with 3 minutes of walking. HOMEWORK: Repeat the workout 2-3 times over the next six days.

Week #7 (April 10)

Walk 2 minutes, run 8 minutes. Repeat this sequence two more times (for a total of 30 minutes). End with 3 minutes of walking. HOMEWORK: Repeat the workout 2-3 times over the next six days.

Week #8 (April 17)

Walk 2 minutes, run 9 minutes. Do this sequence twice. Walk 2 minutes, run 8 minutes. Do this sequence once. End with 3 minutes of walking. HOMEWORK: Repeat the workout 2-3 times over the next six days.

Week #9 (April 24)

Walk 1 minute, run 9 minutes. Do this sequence three times. End with 3 minutes of walking. HOMEWORK: Repeat the workout 2-3 times over the next six days.

Week #10 (May 1)

Walk 2 minutes, run 13 minutes. Do this sequence twice. End with 3 minutes of walking. HOMEWORK: Repeat the workout 2-3 times over the next six days.

Week #11 (May 8)

Walk 2 minutes, run 14 minutes. Walk 1 minute, run 14 minutes. End with 3 minutes of walking. HOMEWORK: Repeat the workout 2-3 times over the next six days.

Week #12 (May 15)

Walk 3 minutes (or until you are good and ready). Run 30 minutes. End with 3 minutes of walking. HOMEWORK: Repeat the sequence for the rest of your life!

 

QUESTIONS?

Email Polly Sparling - pts4257@aol.com

 2008 Mamas and Papas Run courtesy Susanne O'Neil