Monday, February 27, 2012

Week 2 PRR Training

Week 2 (3 days)
  1. walk 4 minutes, jog 1 minute (1 interval), repeat 4 more times for a total of 25 minutes - speed up your walk pace each minute so that when the time comes to jog, it's not a huge change. Take the first minute of the walk after the jog to recover. It doesn't matter how fast you jog, just make it faster than walking pace.
  2. jog 2 minutes, walk 8 minutes, repeat 2 more times for a total of 30 minutes
  3. jog 2 minutes, walk 4 minutes, repeat 3 more times for a total of 24 minutes

I'm going to add in a Bonus Day each week in case you want a little more. You can do this whenever you want.

  • walk 1 minute, jog 1 minute, sprint 20 seconds - do 3 times, walk/rest for 5 minutes and do 3 more times (about 15-20 minute workout)

Just a reminder that if you want to run the Peachtree this year, make sure you check out the registration information.

I also mentioned that in a few weeks, we'll switch from time training to distance training, so you may want to start looking for a track to use or at least tack some distances around your neighborhoods so you have an idea where 1/2 mile and full mile markers are. (Not needed if you're focusing on treadmill training but you will need to get outside at some point to get used to real hills and outside elements)

One thing I haven't mentioned is stretching. This varies greatly for each person and in my opinion is just learning your own body. Most everything you hear or read tells you to warm up your muscles first with a light walk or jog, then stretch before a race or workout. Then stretch again after the race. I usually do some very mild stretching before races but rarely do anything before workouts. Honestly, I usually just try and start out at a little slower pace or do a few minutes of walking before. After a workout, I always make sure to walk around a little and get my heart rate down below 120 before I fully stop moving.


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