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2009 Bridge Fever River Run by Bob Kopac

MHRRC Learn To Run

LEARN TO RUN

Although this program is no longer being held, we've left the workout schedule here for the benefit of beginners who want to start running. The program is taken from the book Run Your Butt Off! by Sarah L. Butler, published by Rodale Press.

THE WORKOUTS

Week #1

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

Week #2 

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 

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 

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 

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 

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

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 

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 

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 

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 

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 

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

 2013 Treetops to Rooftops by Bob Kopac