Run Coach: Week 4

Dear Runner,

Yes you!

This is week four training plan for the beginner runner.

Hopefully last week made you comfortable running for a total of 12-minutes with walking breaks in between.  I want to congratulate you on your progress.  This week, you are ready to drastically increase your run time.  You’ll end the week with a ton of confidence and faith in yourself!  You’ve also passed a major milestone of 21 days.  They say 21 days is enough to make a new habit. Go run!

Milestones

This week you will  need 35-minutes on your run days.  You will still have a 5-minute warm up and a 5-minute cool down, but your run/walk time will be a total of 25-minutes now.  You are ready!

As always, if you feel you need to repeat last week, PLEASE do so.  This is not a contest and the important part is that you progress at your own pace.  If you are gasping for air at any given time, you need to slow down and go back and repeat a few days.  It’s o.k. to repeat!!

If you have not already, please read the following before beginning:

Preparing to Run

Run Coach: Preface

Run Coach: Week 1

Run Coach: Week 2

Run Coach: Week 3

just begin

DAY 1 (Day 22 of the Program):

GOAL: Complete 30-minutes – walking briskly

Walk for 30-minutes – brisk pace

stretch

DAY 2 (Day 23 of the Program):

GOAL: Complete 35-minutes – running 18-minutes*

Walk for 5-minutes to warm up – brisk pace

Run for 3-minutes at a comfortable pace

Walk for 1-minute at a brisk pace

Run for 3-minutes at a comfortable pace

Walk for 2-minutes at a brisk pace

Run for 3-minutes at a comfortable pace

Walk for 1-minute at a brisk pace

Run for 3-minutes at a comfortable pace

Walk for 2-minutes at a brisk pace

Run for 3-minutes at a comfortable pace

Walk for 1-minute at a brisk pace

Run for 3-minutes at a comfortable pace

Walk for 5-minutes to cool down – brisk pace

stretch

DAY 3 (Day 24 of the Program):

GOAL: Complete 30-minutes – walking briskly

Walk for 30-minutes – brisk pace

stretch

DAY 4 (Day 25 of the Program):

GOAL: Complete 35-minutes – running 18-minutes

Walk for 5-minutes to warm up – brisk pace

Run for 3-minutes at a comfortable pace

Walk for 1-minute at a brisk pace

Run for 3-minutes at a comfortable pace

Walk for 2-minutes at a brisk pace

Run for 3-minutes at a comfortable pace

Walk for 1-minute at a brisk pace

Run for 3-minutes at a comfortable pace

Walk for 2-minutes at a brisk pace

Run for 3-minutes at a comfortable pace

Walk for 1-minute at a brisk pace

Run for 3-minutes at a comfortable pace

Walk for 5-minutes to cool down – brisk pace

stretch

DAY 5 (Day 26 of the Program):

GOAL: Rest Day – no leg workouts – rest leg muscles

DAY 6 (Day 27 of the Program):

GOAL: Complete 35-minutes – running 20-minutes

Walk for 5-minutes to warm up – brisk pace

Run for 5-minutes at a comfortable pace

Walk for 1-minute at a brisk pace

Run for 5-minutes at a comfortable pace

Walk for 3-minutes at a brisk pace

Run for 5-minutes at a comfortable pace

Walk for 1-minute at a brisk pace

Run for 5-minutes at a comfortable pace

Walk for 5-minutes to cool down – brisk pace

stretch

DAY 7 (Day 28 of the Program):

GOAL: Complete 30-minutes – walking briskly

Walk for 30-minutes – brisk pace

stretch

Printable Table of Weeks 1-4:

RUN COACH 1-4

CONGRATULATIONS!!!  You’ve completed week FOUR (28-days) of training.  It doesn’t matter if you kept up or if you jumped ahead.  What matters is that you finished without giving up.  You can decide if you’d like to repeat or move on.

This Weeks Tip:

Learn to listen to your body.  And by this, I don’t mean stop as soon as the going gets tough, but instead, listen to stress signals.  If you experience pain of any kind, you should stop running immediately.  Continuing could lead to injury.  Especially joint pain.  Sometimes if you have a cramp, you can stop and work it out and begin again when it’s subsided.  Sometimes you can stop a cramp in your abdomen by applying pressure to the area or by twisting your upper body while your feet are planted on the ground.  If you try to begin running again and pain persists, it’s really better to stop.  Tomorrow is another day and there will always be days when your body says no.  If you have chronic or consistent pains, see a doctor.  NEVER take pain relief meds just before a run; you need to feel it if you injure yourself.

This Weeks Mantra:

“I am a runner”

Remember this information that repeats each week un-changed:

Each day, follow the guidelines for your training.  However, the goal is never to over-exert.  If you feel as if you cannot catch your breath or that your heart rate is too high, please walk during the next run or until you can catch your breath and your heart rate has returned to near normal.  It’s totally not necessary, but a heart rate monitor makes it really easy to keep an eye on your heart rate. If you’d like to invest in one, please feel free to do so.  Otherwise, use the old-fashioned method:

You can check your heart rate with your index finger on your main artery in your neck for a 10-second count and multiply that number by 6.  Compare your heart rate to that of this chart for your age using the Mayo Clinic’s Calculator.  If at any time you are way over your target rate, you should walk until you return to normal.

You should always be approved by your health care provider to start any exercise training plan – especially cardio conditioning. It’s very important to make certain you are healthy enough to begin this plan.  See your doctor to get clearance.

Keep in mind, I am not a certified run coach and don’t pretend to be.  I am writing this because it is what I did, personally, to begin running.  It worked for me and I want to share it with you.  My personal opinion is that most professional training schedules you find on the web, go too fast for most true beginners.  I think they are more suited for a person that’s a more seasoned athlete than the average Joe.  I was the average Joe and this is how I began.  Of course, day one, I overexerted and felt like a failure, so this is the plan I followed after I learned from that mistake.

Remember to adjust your caloric intake, if needed.  You will be burning a ton of fat in the beginning because you are basically interval training.  Try to eat low fat, nutritious and healthy items for best results.

I do not recommend stretching before you begin.  You may stretch your muscles immediately after your training session.  For more information on this, read Stretch Before or After?.

*It’s your choice where you run.  It can be done on a treadmill or in your neighborhood.  However, I recommend going to your local high school and using the track, in the beginning.  It’s easier to keep an accurate time when you’re not worried about where you are going.  Also, you can skip the timer all together and use the track to time yourself.  Use your watch to see how long it takes you to run one lap.  Then time how long it takes to walk one lap.  Use the results to modify your walk/run program.  As long as your times are close it’s good enough.  Try timing yourself again several times to make certain your running pace is consistent and adjust accordingly.

 77293899

Advertisements

4 thoughts on “Run Coach: Week 4

  1. Pingback: Run Coach: Week 8 | phatandfit

  2. Pingback: Run Coach: Week 7 | phatandfit

  3. Pingback: Run Coach: Week 6 | phatandfit

  4. Pingback: Run Coach: Week 5 | phatandfit

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s