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Printable version | Intermediate Training ScheduleWelcome to your 9-week training session! This program is designed for beginners who haven't run a step as well as for those of you who have started to run, but find it a challenge to run without stopping. It is based on the walk/run method; gradually increasing your running time while decreasing your walking time. Saturday March 8, 2008 kicks off your training! Each following Saturday has recommended workouts to follow. Tuesday and Thursday workouts have set minutes to Run/Walk.
On the Run/Walk days, run until you are fatigued, walk until you recover, then run again. Take the running segments very easy. At this point, duration is more important than intensity. As you progress, make your running segments longer and longer and your walking breaks shorter and shorter.
The Saturday workouts are a good time for you to push yourself and get out of your comfort zone. If running for only a minute is easy for you, run the minute slightly faster than your normal pace. Remember to stretch well and drink lots of water every day!
Make sure you recover thoroughly during your walk breaks so you can complete the entire workout. Feel free to adjust the program to fit into your life. The runs outlined in the calendar are just suggestions to get you ready to run your best Title 9K ever! Change the days around if you have to. Doing it is what's important!
Good Luck and Happy Trails!
| March | ||||||
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
1 |
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2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 REST |
10 REST or Cross-train |
11 25 min of Run/Walk |
12 REST |
13 25 min of Run/Walk |
14 REST |
15 |
16 REST |
17 REST or Cross-train |
18 30 min of Run/Walk |
19 REST |
20 30 min of Run/Walk |
21 REST |
22 |
23 REST |
24 REST or Cross-train |
25 40 min of Run/Walk |
26 REST |
27 40 min of Run/Walk |
28 REST |
29 |
30 REST |
31 REST or Cross-train |
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| April | ||||||
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
1 40 min of Run/Walk |
2 REST |
3 40 min of Run/Walk |
4 REST |
5 |
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6 REST |
7 REST or Cross-train |
8 45 min of Run/Walk |
9 REST |
10 45 min of Run/Walk |
11 REST |
12 30 min
continuous run |
13 REST |
14 REST or Cross-train |
15 50 min of Run/Walk |
16 REST |
17 50 min of Run/Walk |
18 REST |
19 60 min of Run/Walk |
20 REST |
21 REST or Cross-train |
22 55 min of Run/Walk |
23 REST |
24 55 min of Run/Walk |
25 REST |
26 45 min continuous run |
27 REST |
28 REST or Cross-train |
29 60 min of Run/Walk |
30 REST |
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| May | ||||||
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
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1 60 min of Run/Walk |
2 REST |
3 70 min of Run/Walk |
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4 REST |
5 REST or Cross-train |
6 30 min of Run/Walk |
7 REST |
8 30 min of Run/Walk |
9 |
10 REST |
11 MOTHER'S DAY TITLE 9K!! |
12 |
13 |
14 |
15 |
16 |
17 |
18 |
19 |
20 |
21 |
22 |
23 |
24 |
25 |
26 |
27 |
28 |
29 |
30 |
31 |
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