Hub City Boxing wants to encourage running.
be sure to go to sport med bc and buy their book
http://www.sportmedbc.com/Content/InTraining/Programs/Run10kIntro.asp
LearnToRun10K Program
So you’ve decided you’d like to LearnToRun10K! If you’ve never run before, or if you’ve not done any running for 3 months or longer, then this is the program for you! You’ll notice the gradual progression in which the walking time decreases as the running time slowly increases, so that by the end of 13 weeks you will be prepared to choose to either Walk/Run10K or Run10K. This carefully tested exercise plan involves three training sessions each week, ranging in length from 28 minutes to 76 minutes. A sports watch can help you time the walk/run segments of your sessions.
There is great flexibility in this program in that if you discover you are most comfortable with a combination of walking and running, and decide not to progress to running only, you can choose the Walk/Run Option after 6 weeks.
Before You Start
When to start? Pick a goal, a 10K event at least 13 weeks away. Do some research, consult the event schedule at the local running store, or discuss it with friends. Once you have your goal in mind, simply count back 13 weeks and start the program. Better yet, join an InTraining Clinic!
Week 1 Session 1
34 min.
Warm-up: Walk slow & easy 5 minutes
Run 1 minute. Walk 2 minutes. Do this 8 times.
Cool-down: Walk slow & easy 5 minutes
Session 2
28 min.
Warm-up: Walk slow & easy 5 minutes
Run 1 minute. Walk 2 minutes. Do this 6 times.
Cool-down: Walk slow & easy 5 minutes
Session 3
31 min.
Warm-up: Walk slow & easy 5 minutes
Run 1 minute. Walk 2 minutes. Do this 7 times.
Cool-down: Walk slow & easy 5 minutes
Week 2 Session 1
38 min.
Warm-up: Walk slow & easy 5 minutes
Run 2 minutes. Walk 2 minutes. Do this 7 times.
Cool-down: Walk slow & easy 5 minutes
Session 2
31 min.
Warm-up: Walk slow & easy 5 minutes
Run 1 minute. Walk 2 minutes. Do this 7 times.
Cool-down: Walk slow & easy 5 minutes
Session 3
34 min.
Warm-up: Walk slow & easy 5 minutes
Run 2 minutes. Walk 2 minutes. Do this 6 times.
Cool-down: Walk slow & easy 5 minutes
Week 3 Session 1
45 min.
Warm-up: Walk slow & easy 5 minutes
Run 3 minutes. Walk 2 minutes. Do this 7 times.
Cool-down: Walk slow & easy 5 minutes
Session 2
34 min.
Warm-up: Walk slow & easy 5 minutes
Run 2 minutes. Walk 2 minutes. Do this 6 times.
Cool-down: Walk slow & easy 5 minutes
Session 3
40 min.
Warm-up: Walk slow & easy 5 minutes
Run 3 minutes. Walk 2 minutes. Do this 6 times.
Cool-down: Walk slow & easy 5 minutes
Week 4
EASY RECOVERY WEEK
Session 1
40 min.
Warm-up: Walk slow & easy 5 minutes
Run 3 minutes. Walk 2 minutes. Do this 6 times.
Cool-down: Walk slow & easy 5 minutes
Session 2
30 min.
Warm-up: Walk slow & easy 5 minutes
Run 2 minutes. Walk 2 minutes. Do this 5 times.
Cool-down: Walk slow & easy 5 minutes
Session 3
40 min.
Warm-up: Walk slow & easy 5 minutes
Run 2 minutes. Walk 3 minutes. Do this 6 times.
Cool-down: Walk slow & easy 5 minutes
Week 5 Session 1
46 min.
Warm-up: Walk slow & easy 5 minutes
Run 3 minutes. Walk 1 minute. Do this 9 times.
Cool-down: Walk slow & easy 5 minutes
Session 2
34 min.
Warm-up: Walk slow & easy 5 minutes
Run 2 minutes. Walk 1 minute. Do this 8 times.
Cool-down: Walk slow & easy 5 minutes
Session 3
42 min.
Warm-up: Walk slow & easy 5 minutes
Run 3 minutes. Walk 1 minute. Do this 8 times.
Cool-down: Walk slow & easy 5 minutes
Week 6 Session 1
52 min.
Warm-up: Walk slow & easy 5 minutes
Run 5 minutes. Walk 1 minute. Do this 7 times.
Cool-down: Walk slow & easy 5 minutes
Session 2
38 min.
Warm-up: Walk slow & easy 5 minutes
Run 3 minutes. Walk 1 minute. Do this 7 times.
Cool-down: Walk slow & easy 5 minutes
Session 3
50 min.
Warm-up: Walk slow & easy 5 minutes
Run 3 minutes. Walk 1 minute. Do this 10 times.
Cool-down: Walk slow & easy 5 minutes
Week 7
THIS IS A GOOD TIME TO ASSESS HOW YOU ARE FEELING: Remember your goal is to safely and comfortably complete a 10K event. It’s important to be honest with yourself and realize that everyone is different. The walking portions of your sessions have been decreasing while the running portions have been increasing. At any time throughout the remaining weeks you can choose to continue with the program as indicated, or choose the WALK/RUN option presented each week, depending on how you are feeling.
*If the running progressions have been comfortable for you, then you can choose to continue with the program. Your running time will continue to progress, with significantly less walking time, so that you will then be prepared to primarily run a 10K with very little, if any, walking.
*If you find you are struggling at any time with the increases in running time, or simply like the idea of staying with a combination of walking and running, then you can choose the WALK/RUN option presented each week. This option will prepare you to complete a 10K by doing a combination of walking and running, instead of primarily running. In fact the run portion never progresses beyond 10 minutes at a time. The key is for you to feel comfortable and well throughout the program.
Week 7
Session 1
54 min. or 5K distance
Warm-up: Walk slow & easy 5 minutes
Run 10 minutes. Walk 1 minute.
Do this 4 times or repeat pattern over the 5K distance.
Cool-down: Walk slow & easy 5 minutes
Session 2
40 min.
Warm-up: Walk slow & easy 5 minutes
Run 4 minutes. Walk 1 minute. Do this 6 times.
Cool-down: Walk slow & easy 5 minutes
Session 3
52 min.
Warm-up: Walk slow & easy 5 minutes
Run 5 minutes. Walk 1 minute. Do this 7 times.
Cool-down: Walk slow & easy 5 minutes
Walk/Run
Option:
Session 1
52 min. or 5K distance
Warm-up: Walk slow & easy 5 minutes.
Run 6 minutes. Walk 1 minute. Do this 6 times or repeat pattern over the 5K distance.
Cool-down: Walk slow & easy 5 minutes.
Session 2
40 min.
Warm-up: Walk slow & easy 5 minutes.
Run 4 minutes. Walk 1 minute. Do this 6 times.
Cool-down: Walk slow & easy 5 minutes.
Session 3
50 min.
Warm-up: Walk slow & easy 5 minutes.
Run 4 minutes. Walk 1 minute. Do this 8 times.
Cool-down: Walk slow & easy 5 minutes.
Week 8
*EASY RECOVERY WEEK
Session 1
54 min.
Warm-up: Walk slow & easy 5 minutes
Run 10 minutes. Walk 1 minute. Do this 4 times.
Cool-down: Walk slow & easy 5 minutes
Session 2
38 min.
Warm-up: Walk slow & easy 5 minutes
Run 3 minutes. Walk 1 minute. Do this 7 times.
Cool-down: Walk slow & easy 5 minutes
Session 3
46 min.
Warm-up: Walk slow & easy 5 minutes
Run 5 minutes. Walk 1 minute. Do this 6 times.
Cool-down: Walk slow & easy 5 minutes
Walk/Run
Option:
Session 1
40 min.
Warm-up: Walk slow & easy 5 minutes.
Run 4 minutes. Walk 1 minute. Do this 6 times.
Cool-down: Walk slow & easy 5 minutes.
Session 2
40 min.
Warm-up: Walk slow & easy 5 minutes.
Run 2 minutes. Walk 1 minute. Do this 10 times.
Cool-down: Walk slow & easy 5 minutes.
Session 3
40 min.
Warm-up: Walk slow & easy 5 minutes.
Run 2 minutes. Walk 1 minute. Do this 10 times.
Cool-down: Walk slow & easy 5 minutes.
Week 9 Session 1
68 min.
Warm-up: Walk slow & easy 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: Walk slow & easy 5 minutes
Session 2
46 min.
Warm-up: Walk slow & easy 5 minutes
Run 5 minutes. Walk 1 minute. Do this 6 times.
Cool-down: Walk slow & easy 5 minutes
Session 3
54 min.
Warm-up: Walk slow & easy 5 minutes
Run 10 minutes. Walk 1 minute. Do this 4 times.
Cool-down: Walk slow & easy 5 minutes
Walk/Run
Option:
Session 1
66 min.
Warm-up: Walk slow & easy 5 minutes.
Run 6 minutes. Walk 1 minute. Do this 8 times.
Cool-down: Walk slow & easy 5 minutes.
Session 2
40 min.
Warm-up: Walk slow & easy 5 minutes.
Run 4 minutes. Walk 1 minute. Do this 6 times.
Cool-down: Walk slow & easy 5 minutes.
Session 3
50 min.
Warm-up: Walk slow & easy 5 minutes.
Run 4 minutes. Walk 1 minute. Do this 8 times.
Cool-down: Walk slow & easy 5 minutes.
Week 10 Session 1
72 min.
Warm-up: Walk slow & easy 5 minutes
Run 10 minutes. Walk 1 minute.
Run 20 minutes. Walk 1 minute.
Run 30 minutes.
Cool-down: Walk slow & easy 5 minutes
Session 2
54 min.
Warm-up: Walk slow & easy 5 minutes
Run 10 minutes. Walk 1 minute. Do this 4 times.
Cool-down: Walk slow & easy 5 minutes
Session 3
57 min.
Warm-up: Walk slow & easy 5 minutes
Run 20 minutes. Walk 1 minute.
Run 15 minutes. Walk 1 minute.
Run 10 minutes.
Cool-down: Walk slow & easy 5 minutes
Walk/Run
Option:
Session 1
73 min.
Warm-up: Walk slow & easy 5 minutes.
Run 8 minutes. Walk 1 minute. Do this 7 times.
Cool-down: Walk slow & easy 5 minutes.
Session 2
40 min.
Warm-up: Walk slow & easy 5 minutes.
Run 4 minutes. Walk 1 minute. Do this 6 times.
Cool-down: Walk slow & easy 5 minutes.
Session 3
70 min.
Warm-up: Walk slow & easy 5 minutes.
Run 5 minutes. Walk 1 minute. Do this 10 times.
Cool-down: Walk slow & easy 5 minutes.
Week 11 Session 1
71 min.
Warm-up: Walk slow & easy 5 minutes
Run 40 minutes. Walk 1 minute.
Run 20 minutes.
Cool-down: Walk slow & easy 5 minutes
Session 2
54 min.
Warm-up: Walk slow & easy 5 minutes
Run 10 minutes. Walk 1 minute. Do this 4 times.
Cool-down: Walk slow & easy 5 minutes
Session 3
57 min.
Warm-up: Walk slow & easy 5 minutes
Run 20 minutes. Walk 1 minute.
Run 15 minutes. Walk 1 minute.
Run 10 minutes.
Cool-down: Walk slow & easy 5 minutes
Walk/Run
Option:
Session 1
76 min.
Warm-up: Walk slow & easy 5 minutes.
Run 10 minutes. Walk 1 minute. Do this 6 times.
Cool-down: Walk slow & easy 5 minutes.
Session 2
40 min.
Warm-up: Walk slow & easy 5 minutes.
Run 4 minutes. Walk 1 minute. Do this 6 times.
Cool-down: Walk slow & easy 5 minutes.
Session 3
70 min.
Warm-up: Walk slow & easy 5 minutes.
Run 5 minutes. Walk 1 minute. Do this 10 times.
Cool-down: Walk slow & easy 5 minutes.
Week 12
*EASY VOLUME WEEK
Session 1
60 min.
Warm-up: Walk slow & easy 5 minutes
Run 50 minutes.
Cool-down: Walk slow & easy 5 minutes
Session 2
43 min.
Warm-up: Walk slow & easy 5 minutes
Run 10 minutes. Walk 1 minute. Do this 3 times.
Cool-down: Walk slow & easy 5 minutes
Session 3
52 min.
Warm-up: Walk slow & easy 5 minutes
Run 15 minutes. Walk 1 minute.
Run 15 minutes. Walk 1 minute.
Run 10 minutes.
Cool-down: Walk slow & easy 5 minutes
Walk/Run
Option:
Session 1
55 min.
Warm-up: Walk slow & easy 5 minutes.
Run 8 minutes. Walk 1 minute. Do this 5 times.
Cool-down: Walk slow & easy 5 minutes.
Session 2
40 min.
Warm-up: Walk slow & easy 5 minutes.
Run 4 minutes. Walk 1 minute. Do this 6 times.
Cool-down: Walk slow & easy 5 minutes.
Session 3
52 min.
Warm-up: Walk slow & easy 5 minutes.
Run 5 minutes. Walk 1 minute. Do this 7 times.
Cool-down: Walk slow & easy 5 minutes.
Week 13 Session 1
50 min.
Warm-up: Walk slow & easy 5 minutes
Run 40 minutes.
Cool-down: Walk slow & easy 5 minutes
Session 2
43 min.
Warm-up: Walk slow & easy 5 minutes
Run 10 minutes. Walk 1 minute. Do this 3 times.
Cool-down: Walk slow & easy 5 minutes
Session 3
Event Day 10K: Run as you feel, have fun, and take care not to start out too quickly for yourself.
Congratulations!
Walk/Run
Option:
Session 1
54 min.
Warm-up: Walk slow & easy 5 minutes.
Run 10 minutes. Walk 1 minute. Do this 4 times.
Cool-down: Walk slow & easy 5 minutes.
Session 2
40 min.
Warm-up: Walk slow & easy 5 minutes.
Run 4 minutes. Walk 1 minute. Do this 6 times.
Cool-down: Walk slow & easy 5 minutes.
Session 3
Event Day 10K: Walk/Run as you feel, have fun, and take care not to start out too quickly for yourself.
Congratulations!
You are encouraged to consult your health practitioner before embarking on any new exercise program. [full disclaimer]