Starting Over… Baby Steps

10-WEEK TRAINING SCHEDULE

(From the Runner’s World article First Steps, by Mark Will-Weber; the ten-week schedule from that article was created by Budd Coates, Health Promotions Manager at Rodale Inc.)

Week 1

  • Run 2 minutes
  • Walk 4 minutes
  • Repeat 5 times

Week 2

  • Run 3 minutes
  • Walk 3 minutes
  • Repeat 5 times

Week 3

  • Run 5 minutes
  • Walk 2.5 minutes
  • Repeat 4 times

Week 4

  • Run 7 minutes
  • Walk 3 minutes
  • Repeat 3 times

Week 5

  • Run 8 minutes
  • Walk 2 minutes
  • Repeat 3 times

Week 6

  • Run 9 minutes
  • Walk 2 minutes
  • Repeat twice
  • Run 8 minutes

Week 7

  • Run 9 minutes
  • Walk 1 minute
  • Repeat 3 times

Week 8

  • Run 13 minutes
  • Walk 2 minutes
  • Repeat twice

Week 9

  • Run 14 minutes
  • Walk 1 minute
  • Repeat twice

Note: After completing week 9, if you feel tired, repeat this week of training before moving on to week 10.

Week 10

  • Run 30 minutes

I plan to use the (free) Gymboss Interval Timer app on my iPhone. I’ll just create or edit the interval timer according to the week of the schedule.

Should the iPhone prove too troublesome for the later weeks, I may go ahead and spring for the actual Gymboss interval timer unit to clip to my waistband –the green Jeff Galloway model, of course.