Week - University of North Carolina at Chapel Hill



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Endurance Sports Coaching /

Head Coach: Jay Crooker (jay@)

Girls on the Run :: 9-week Beginner 5K Run Training Program

Notes:

1) For the first couple of weeks, take workouts EASY: finish each workout like you could have done several minutes more (at least !)

2) “Run/Walk” workouts: start out with easy running for first several minutes, then take walk breaks of about 1-2 minutes until you feel like running again. Repeat process for remainder of run. As you progress with these, the ratio of running to walking will increase. You should also consider walking up HILLS, and starting running again after reaching the crest of the hill.

|Week |Mon |Tue |Wed |Thu |Fri |Sat |Sun |

|# 2 |Rest |Run |Rest |Run/Walk |Rest |Run |Walk |

|(Feb 19) | |1.25 mile | |1 mile | |1.5 miles |25 minutes |

|# 4 |Rest |Run |Run/Walk |Run/Walk |Rest |Run |Walk |

|(Mar 5) | |1.75 miles |1.5 miles |1.5 miles | |2.0 miles |35 minutes |

|# 6 |Rest |Run |Run/Walk |Run |Rest |Run |Walk |

|(Mar 19) | |2.25 miles |2.0 miles |2.0 miles | |2.5 miles |45 minutes |

# 8

(Apr 2) |Rest |Run

2.5 miles |Run/Walk

2.0 miles |Run

2.0 miles |Rest |Run

3.5 miles |Walk

45 minutes | |# 9

(Apr 9) |Rest |Run

2.5 miles |Rest |Run/Walk

1.5 miles |Rest |RACE

GOTR 5K |Rest | |

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