Friday, April 30, 2010

3 Days-3 Months-3 Miles Training Plan

WHO? This training program is for people who are new to running with little to no experience or for former runners who’ve been on a hiatus but would like to get started again. It was written in particular with moms in mind who are short on time and need the flexibility in their schedule that children, especially small children demand.

WHAT? The goal is to be able to run 3 miles continuously by the end of the program in 3 Months

WHEN? Run 3 days a week, whichever 3 work for you, but try to space them out so your body has time to recover from each workout.

WHERE? The park, the gym, the track, a trail, your street, a treadmill, wherever you can find a safe place to run.

WHY? Why not? Not a good enough reason? Ok how about to get in to shape; to lose weight; to have more energy; to feel better; to be a positive example of healthy living, hard work and/or determination for your kids; or maybe even to just be able to keep up with that toddler that never seems to ever stop moving? Or maybe you want to prove to someone, perhaps even just yourself that you can.

HOW? The plan…

3-3-3 TRAINING PLAN

WEEKWorkout #1Workout #2Workout #3
1
15 Minutes
Run/Walk
1:1
15 Minutes
Run/Walk
1:1
Walk 5min
Run 1/4
Walk 5 Min
2 20 Minutes
Run/Walk
1:1
20 Minutes
Run/Walk
2:1
Walk 5 Min
Run 1/2 Mile
Walk 5 Min
3 20 Minutes
Run/Walk
2:1
20 Minutes
Run/Walk
3:1
Walk 5 Min
Run 1/2 Mile
Walk 5 Min
4 25 Minutes
Run/Walk
3:1
25 Minutes
Run/Walk
4:1
Walk 5 Min
Run 1 Mile
Walk 5 Min
5 25 Minutes
Run/Walk
4:1
25 Minutes
Run/Walk
5:1
Walk 5 Min
Run 1 Mile
Walk 5 Min
6 30 Minutes
Run/Walk
5:1
30 Minutes
Run/Walk
6:1
Walk 5 Min
Run 1.5 Miles
Walk 5 Min
7 30 Minutes
Run/Walk
6:1
30 Minutes
Run/Walk
7:1
Walk 5 Min
Run 1.5 Miles
Walk 5 Min
8 35 Minutes
Run/Walk
7:1
35 Minutes
Run/Walk
8:1
Walk 5 Min
Run 2 Miles
Walk 5 Min
9 35 Minutes
Run/Walk
8:1
35 Minutes
Run/Walk
9:1
Walk 5 Min
Run 2 Miles
Walk 5 Min
10 40 Minutes
Run/Walk
9:1
40 Minutes
Run/Walk
10:1
Walk 5 Min
Run 2.5 Miles
Walk 5 Min
11 40 Minutes
Run/Walk
10:1
40 Minutes
Run/Walk
11:1
Walk 5 Min
Run 2.5 Miles
Walk 5 Min
12 45 Minutes
Run/Walk
11:1
45 Minutes
Run/Walk
12:1
Walk 5 Min
Run 3 Miles
Walk 5 Min
13 45 Minutes
Run/Walk
12:1
30 Minutes
Run/Walk
12:1
5K RACE
(3.1 Miles)
WOOHOO!!

Still have some questions? Of course you do! Please visit the FAQ’s section or send me an email at runfastmommy@gmail.com

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