13-Week Learn to Run Program

Posted by Maria on August 11, 2011 under Fitness, Newspapers and Newsworthy, Nutrition, Photo gallery, Uncategorized, Weight Management | 5 Comments to Read

by Maria Koropecky, Homespunspa owner

I’ve signed up to participate in this year’s CIBC Run for the Cure and I’ve got 8 weeks to get in shape for the 5-kilometre run.

My Jazzercise instructor, Donna, gave me a 13-week “Learn to Run” program and I thought I’d pass it on to you as well. Although I have run the 5k twice before, (please see my blog post entitled, 5K all the way) I figure I should start my training from scratch this time round because I haven’t been keeping up with my fitness as much as I would have liked this past year. I realize this is a 13-week program and there are less than 8 weeks to go before October 2, 2011, but I think this will still be helpful. Donna said, “Follow this program until you can comfortably run 10 minutes and walk 1 minute at least 6 times [in the next few weeks]. That will get you through a 5 km! :>

You might think that running for 1 minute and walking for 2 minutes isn’t going to do much to help you train, but your heart rate will definitely notice the changes of pace. Interval training is an excellent way to improve your cardiovascular fitness level. Also, if you keep this up for the next several weeks, your body won’t know what’s going on from one day to the next and that surprise element is a really good thing in terms of getting in better shape. Predictability isn’t going to win any races, but shaking things up will.

To enhance my training, I’ve got my Run for the Cure playlist on my iPod already to go. Music makes a difference when it comes to running, for sure. Do you have any favourite songs you like to run to? Last year, I had the “I Believe” song by Nikki Yanofsky (which was CTV’s 2010 Winter Olympic Games theme song) as my warm up song and I really felt quite emotional as I moved through the crowds of people on the University of Victoria campus and I couldn’t wait to pick up the pace to start running.

I’m also keeping a food journal and I’m going to 4 or 5 Jazzercise classes per week. I did session 1 of week 1 of this program yesterday and then I went off to my Jazzercise class and that went better than I had expected. (I had more energy for the workouts than I thought I would). Two workouts in one day is a new thing for me.

I’m so glad I have a treadmill because it helps me keep track of time and it also tells me how fast I’m going. Note to self: wear a heartrate monitor. Yesterday, I chose to run at a 4.5 rate and walk at a 4.0 rate which is faster the my normal running pace and I think that will help me in the long run, too. As much as I like my treadmill, I will try to go outside a few times to get used to running on the road. I already have a partner who is also training for the Run for the Cure who will be joining me once a week.

I’ve also set a goal of raising $300 for Breast Cancer Research and if you’d like to contribute to my fundraising efforts, please follow this link to my personal page (I’m Maria with Team Bosom) where you will be able to make a donation online. Your contributions and donations and support are most appreciated. If you’d like to read more about my background and why I’m participating in the Run for the Cure, please read my blog post, “Who am I Running for?”

Anyway, here’s the Learn to Run Program. See you at the finish line!

13-Week Learn to Run Program

Always walk 5 minutes, slow and easy, before and after your sessions to warm up and cool down. These extra 10 minutes are included in the session times.

Week 1

  • Session 1 — 34 minutes. Warm up 5 minutes. Run 1 minute. Walk 2 minutes. Do this 8 times. Cool down 5 minutes. Stretch.
  • Session 2 — 28 minutes. Warm up 5 minutes. Run 1 minute. Walk 2 minutes. Do this 6 times. Cool down 5 minutes. Stretch.
  • Session 3 — 31 minutes. Warm up 5 minutes. Run 1 minute. Walk 2 minutes. Do this 7 times. Cool down 5 minutes. Stretch.

Week 2

  • Session 1 — 38 minutes. Warm up 5 minutes. Run 2 minutes. Walk 2 minutes. Do this 7 times. Cool down 5 minutes. Stretch.
  • Session 2 — 31 minutes. Warm up 5 minutes. Run 1 minute. Walk 2 minutes. Do this 7 times. Cool down 5 minutes. Stretch.
  • Session 3 — 34 minutes. Warm up 5 minutes. Run 2 minutes. Walk 2 minutes. Do this 6 times. Cool down 5 minutes. Stretch.

Week 3

  • Session 1 — 45 minutes. Warm up 5 minutes. Run 3 minutes. Walk 2 minutes. Do this 7 times. Cool down 5 minutes. Stretch.
  • Session 2 — 34 minutes. Warm up 5 minutes. Run 2 minutes. Walk 2 minutes. Do this 6 times. Cool down 5 minutes. Stretch.
  • Session 3 — 40 minutes. Warm up 5 minutes. Run 3 minutes. Walk 2 minutes. Do this 6 times. Cool down 5 minutes. Stretch.

Week 4 *EASY RECOVERY WEEK*

  • Session 1 — 40 minutes. Warm up 5 minutes. Run 3 minutes. Walk 2 minutes. Do this 6 times. Cool down 5 minutes. Stretch.
  • Session 2 — 30 minutes. Warm up 5 minutes. Run 2 minutes. Walk 2 minutes. Do this 5 times. Cool down 5 minutes. Stretch.
  • Session 3 — 40 minutes. Warm up 5 minutes. Run 2 minutes. Walk 3 minutes. Do this 6 times. Cool down 5 minutes. Stretch.

Week 5

  • Session 1 — 46 minutes. Warm up 5 minutes. Run 3 minutes. Walk 1 minute. Do this 9 times. Cool down 5 minutes. Stretch.
  • Session 2 — 34 minutes. Warm up 5 minutes. Run 2 minutes. Walk 1 minute. Do this 8 times. Cool down 5 minutes. Stretch.
  • Session 3 — 42 minutes. Warm up 5 minutes. Run 3 minutes. Walk 1 minute. Do this 8 times. Cool down 5 minutes. Stretch.

Week 6

  • Session 1 — 52 minutes. Warm up 5 minutes. Run 5 minutes. Walk 1 minute. Do this 7 times. Cool down 5 minutes. Stretch.
  • Session 2 — 38 minutes. Warm up 5 minutes. Run 3 minutes. Walk 1 minute. Do this 7 times. Cool down 5 minutes. Stretch.
  • Session 3 — 50 minutes. Warm up 5 minutes. Run 3 minutes. Walk 1 minute. Do this 10 times. Cool down 5 minutes. Stretch.

Week 7

  • Session 1 — 54 minutes. Warm up 5 minutes. Run 10 minutes. Walk 1 minute. Do this 4 times. Cool down 5 minutes. Stretch.
  • Session 2 — 40 minutes. Warm up 5 minutes. Run 4 minutes. Walk 1 minute. Do this 6 times. Cool down 5 minutes. Stretch.
  • Session 3 — 52 minutes. Warm up 5 minutes. Run 5 minutes. Walk 1 minute. Do this 7 times. Cool down 5 minutes. Stretch.

Week 8 *EASY RECOVERY WEEK*

  • Session 1 — 54 minutes. Warm up 5 minutes. Run 10 minutes. Walk 1 minute. Do this 4 times. Cool down 5 minutes. Stretch.
  • Session 2 — 38 minutes. Warm up 5 minutes. Run 3 minutes. Walk 1 minute. Do this 7 times. Cool down 5 minutes. Stretch.
  • Session 3 — 46 minutes. Warm up 5 minutes. Run 5 minutes. Walk 1 minute. Do this 6 times. Cool down 5 minutes. Stretch.

CIBC 5K Run for the Cure Event, Sunday, October 2, 2011

  • Session 1 — Warm up 5 minutes. Run 40 to 50 minutes or so. You’ll be surprised at your running ability on the day of an event since the people around you will boost you to new heights! Cool down 5 minutes. Stretch. Enjoy!
Running through the finish line at the 2009 CIBC Run for the Cure in Victoria, BC.

Running through the finish line at the 2009 CIBC Run for the Cure in Victoria, BC.

* Continue to follow this program if you want to train to be able to run a 10K in 13 weeks. *

Week 9

  • Session 1 — 68 minutes. Warm up 5 minutes. Run 10 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 20 minutes. Walk 1 minute. Run 10 minutes. Cool down 5 minutes. Stretch.
  • Session 2 — 46 minutes. Warm up 5 minutes. Run 5 minutes. Walk 1 minute. Do this 6 times. Cool down 5 minutes. Stretch.
  • Session 3 — 54 minutes. Warm up 5 minutes. Run 10 minutes. Walk 1 minute. Do this 4 times. Cool down 5 minutes. Stretch.

Week 10

  • Session 1 — 72 minutes. Warm up 5 minutes. Run 10 minutes. Walk 1 minute. Run 20 minutes. Walk 1 minute. Run 30 minutes. Cool down 5 minutes. Stretch.
  • Session 2 — 54 minutes. Warm up 5 minutes. Run 10 minutes. Walk 1 minute. Do this 4 times. Cool down 5 minutes. Stretch.
  • Session 3 — 57 minutes. Warm up 5 minutes. Run 20 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes. Cool down 5 minutes. Stretch.

Week 11

  • Session 1 — 71 minutes. Warm up 5 minutes. Run 40 minutes. Walk 1 minute. Run 20 minutes. Cool down 5 minutes. Stretch.
  • Session 2 — 54 minutes. Warm up 5 minutes. Run 10 minutes. Walk 1 minute. Do this 4 times. Cool down 5 minutes. Stretch.
  • Session 3 — 57 minutes. Warm up 5 minutes. Run 20 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes. Cool down 5 minutes. Stretch.

Week 12 *EASY VOLUME WEEK*

  • Session 1 — 60 minutes. Warm up 5 minutes. Run 50 minutes. Cool down 5 minutes. Stretch.
  • Session 2 — 43 minutes. Warm up 5 minutes. Run 10 minutes. Walk 1 minute. Do this 3 times. Cool down 5 minutes. Stretch.
  • Session 3 — 52 minutes. Warm up 5 minutes. Run 15 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes. Cool down 5 minutes. Stretch.

Week 13

  • Session 1 — 50 minutes. Warm up 5 minutes. Run 40 minutes. Cool down 5 minutes. Stretch.
  • Session 2 — 43 minutes. Warm up 5 minutes. Run 10 minutes. Walk 1 minute. Do this 3 times. Cool down 5 minutes. Stretch.
  • Session 3 — Event Day 10K!! Have fun and take care not to start out too quickly. Warm up 5 minutes. Run. Cool down 5 minutes. Stretch.

Let me know how it goes for you. I’m curious to know if anyone else will be learning to run on this program with me.

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  • Brielle said,

    Thanks for using the time and effort to write something so interesting.

  • Demarcus said,

    Found your blog post through Digg.

  • Debbie said,

    Maria, I’m sorry I won’t be with you on your run this year. I can’t even count how many years I have been running in this event and it’s exciting to know that this will be your third. I will be sorry to miss it this year and I will miss running with you. However, I will do my part for breast cancer by vacationing with my sister who has breast cancer….a little personal fundraising (or is that hell raising??)

    Run like the wind!!!!
    xoxoxo
    Debbie

  • Maria said,

    Debbie, I’m sorry to hear you won’t be there on the big day at UVic but I’m happy to know you’ll be spending some quality time with your sister. Maria

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