The program, AKA Run like you’ve got a T-Rex chasing you.

It’s week 1 of my 3 month toning, learn to run phase. The 3 months will take me right up until Christmas. Now, taking on this sort of training program at the start of holiday season, with all the hours d’oeurves, work potlucks, desserts, glutenous meals, seems…unwise? But I find it highly appropriate.

As I mentioned, my toning phase routine will consist of 3 sessions of running every week with a day of rest (from running in between). I’ll start with one weight training session a week and one pilates session (which is a low-impact form of strength training in itself) once a week. I’ll work up from there.

I’ve decided to do a routine, assigning days, but not necessarily times of day to do each activity.

In case you would like to try the walk/run program for yourself, here it is. All typed up for ya.

I’m sweet like that.

Okay, totally copied from another blog. Here’s the credit.

Week 1
Session 1 (36 minutes)
Run 1 minute, walk 2 minutes, do this 12 times.

Session 2 (27 minutes)
Run 1 minute, walk 2 minutes, do this 9 times.

Seesion 3 (33 minutes)
Run 1 minute, walk 2 minutes, do this 11 times.

Week 2
Session 1 (44 minutes)
Run 2 minutes, walk 2 minutes, do this 11 times.

Session 2 (30 minutes)
Run 1 minute, walk 2 minutes, do this 10 times.

Session 3 (40 minutes)
Run 2 minutes, walk 2 minutes, do this 10 times.

Week 3
Session 1 (50 minutes)
Run 3 minutes, walk 2 minutes, do this 10 times.

Session 2 (36 minutes)
Run 2 minutes, walk 2 minutes, do this 9 times.

Session 3 (45 minutes)
Run 3 minutes, walk 2 minutes, do this 9 times.

Week 4
Session 1 (40 minutes)
Run 3 minutes, walk 2 minutes, do this 8 times.

Session 2 (28 minutes)
Run 2 minutes, walk 2 minutes, do this 7 times.

Session 3 (35 minutes)
Run 2 minutes, walk 3 minutes, do this 7 times.

Week 5
Session 1 (40 minutes)
Run 3 minutes, walk 1 minute, do this 10 times.

Session 2 (30 minutes)
Run 2 minutes, walk 1 minute, do this 10 times.

Session 3 (36 minutes)
Run 3 minutes, walk 1 minute, do this 9 times.

Week 6
Session 1 (48 minutes)
Run 5 minutes, walk 1 minute, do this 8 times.

Session 2 (36 minutes)
Run 2 minutes, walk 1 minute, do this 12 times.

Session 3 (40 minutes)
Run 3 minutes, walk 1 minute, do this 10 times.

Week 7
Session 1 (55 minutes)
Run 10 minutes, walk 1 minute, do this 5 times.

Session 2 (40 minutes)
Run 3 minutes, walk 1 minute, do this 10 times.

Session 3 (48 minutes)
Run 5 minutes, walk 1 minute, do this 8 times.

Week 8
Session 1 (44 minutes)
Run 10 minutes, walk 1 minute, do this 4 times.

Session 2 (32 minutes)
Run 3 minutes, walk 1 minute, do this 8 times.

Session 3 (42 minutes)
Run 5 minutes, walk 1 minute, do this 7 times.

Week 9
Session 1 (58 minutes)
Run 10 minutes. walk 1 minute, run 20 minutes, walk 1 minute, run 15 minutes, walk 1 minute, run 10 minutes.

Session 2 (44 minutes)
Run 10 minutes, walk 1 minute, do this 4 times.

Session 3 (48 minutes)
Run 15 minutes, walk 1 minute, do this 3 times.

Week 10
Session 1 (61 minutes)
Run 30 minutes, walk 1 minute, run 30 minutes.

Session 2 (44 minutes)
Run 10 minutes, walk 1 minute, do this 4 times.

Session 3 (47 minutes)
Run 20 minutes, walk 1 minute, run 15 minutes, walk 1 minute, run 10 minutes.

Week 11
Session 1 (61 minutes)
Run 40 minutes, walk 1 minute, run 20 minutes.

Session 2 (44 minutes)
Run 10 minutes, walk 1 minute, do this 4 times.

Session 3 (47 minutes)
Run 20 minutes, walk 1 minute, run 15 minutes, walk 1 minute, run 10 minutes.

Week 12
Session 1 (50 minutes)
Run 50 minutes.

Session 2 (33 minutes)
Run 10 minutes, walk 1 minute, do this 3 times.

Session 3 (42 minutes)
Run 15 minutes, walk 1 minute, run 15 minutes, walk 1 minute, run 10 minutes.

Week 13
Session 1 (40 minutes)
Run 40 minutes.

Session 2 (33 minutes)
Run 10 minutes, walk 1 minute, do this 3 times.

Session 3
Event: See you at the finish line!

Now, this is from the book I’ve previously mentioned, available here. They also have a strictly walking program and a running faster program. I have looked through the entire walk/run program, but now I divert my eyes from any of the later week plans.  It’s too intimidating. I have to put in the time and work my way up. I have to remind myself I’m not expected to be able to run for 50 minutes straight  right now. Plus warm up and cool down.  (Oh sweet Jesus, am I really doing this?)

Cue panic attack.

Perhaps someone should warn my poor, unassuming Husky what he’s in for? 

Though in truth, he probably doesn’t have too much confidence in me as his fitness leader after leading him through the desert and over hills on our “short cut” back to the car when we went hiking. Photo taken on said hike, prior to going off-trail.

Probably more in need of a warning is the alternate–my dear sweet American Bulldog, who would love to stretch those long legs of hers. I just worry about long distances on her hips. 

Whoever I choose to torture enjoy the sunrise or dusk with, it’ll be a challenging but rewarding 3 months.

Just keep running, just keep running…

About agoodlifeforme

I am... a wife (married 3 years to "Hubs"). a momma to an energetic, feisty, smiley "Little" toddler. working full-time, currently using a Psychology degree as a coaster. lifelong never-been-published writer about to subject myself to the query letter twilight zone. addicted to caffeine in the mornings. most myself when I'm creating something. serial multi-tasker. always planning something. in love with the ocean, but live in a land-locked state. starting our own organic vegetable garden after always killing every plant that has been put in my care. learning to sew and hoping I don't stitch through my fingers. stubborn, kind, selective in the company I keep. at a healthy weight. I lost 74 pounds using totally healthy methods. I'm over 100 pounds lighter than I was when Little was born. a runner-in-training.
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