Run Coach: Week 6

6weeks

Dear Runner,

You are so close to the end of this training plan!   That is an awesome accomplishment!

This is week six training plan for the beginner runner.

Hopefully last week made you comfortable running for a total of 26-minutes with walking breaks in between.   You are within reach of the end goal of running for 30-minutes without stopping.  Truth be told, you can do it now.  BUT we won’t push too hard.  Slow and steady progress is the way to go.  Like I’ve said before, the failure in running usually comes from progressing too fast.

This week you will  still need 40-minutes on your run days.

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

Run Coach: Week 4

Run Coach: Week 5

DAY 1 (Day 36 of the Program):

GOAL: Complete 30-minutes – walking briskly

Walk for 30-minutes – brisk pace

stretch

DAY 2 (Day 37 of the Program):

GOAL: Complete 40-minutes – running 26-minutes*

Walk for 5-minutes to warm up – brisk pace

Run for 8-minutes at a comfortable pace

Walk for 2-minutes at a brisk pace

Run for 10-minutes at a comfortable pace

Walk for 2-minutes at a brisk pace

Run for 8-minutes at a comfortable pace

Walk for 5-minutes to cool down – brisk pace

stretch

DAY 3 (Day 38 of the Program):

GOAL: Complete 30-minutes – walking briskly

Walk for 30-minutes – brisk pace

stretch

DAY 4 (Day 39 of the Program):

GOAL: Complete 40-minutes – running 26-minutes

Walk for 5-minutes to warm up – brisk pace

Run for 8-minutes at a comfortable pace

Walk for 2-minutes at a brisk pace

Run for 10-minutes at a comfortable pace

Walk for 2-minutes at a brisk pace

Run for 8-minutes at a comfortable pace

Walk for 5-minutes to cool down – brisk pace

stretch

DAY 5 (Day 40 of the Program):

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

DAY 6 (Day 41 of the Program):

GOAL: Complete 40-minutes – running 26-minutes

Walk for 5-minutes to warm up – brisk pace

Run for 5-minutes at a comfortable pace

Walk for 2-minutes at a brisk pace

Run for 15-minutes at a comfortable pace

Walk for 2-minutes at a brisk pace

Run for 6-minutes at a comfortable pace

Walk for 5-minutes to cool down – brisk pace

stretch

DAY 7 (Day 42 of the Program):

GOAL: Complete 30-minutes – walking briskly

Walk for 30-minutes – brisk pace

stretch

This Weeks Tip:

A few tools go a long way.

By the end of each 40-minute workout on your run days, you will be averaging anywhere from 2-4 miles, depending on your speed.  If you have a smartphone, try out one of the free apps that tracks your run speed and distance.  As you know, apps are plentiful and they vary, but these are a few of the most popular:

Android: Cardiotrainer

iPhone: Nike+Running, RunKeeper

I use RunKeeper and am pretty happy with it.  There are tons of options out there at many prices, but the free apps work great.  If you want to buy an app, you can take a look at this list from Mens Health or this one from Mashable.

From your computer, you can use my favorite program to map a run based on the distance you’d like to complete:

MapMyRun

It’s easy to use and it saves your data.  You can pull up past runs to use that route again.

This little tool came to my attention, through another running friend. Best purchase I have every made for my sport. If you need something to hold your smart phone in, while you run, this is the best gadget out there.  It costs about $20 and holds more than just your smartphone.  It stays put around your hip bones or your abdomen and does not bounce all around or even move.  It’s fully adjustable and machine washable.

The spybelt.

Expandable to hold a variety of things.

Expandable to hold a variety of things.

I wear my spybelt with my headphones coming right out of the zipper. I have music, my run tracker and my phone, during every run, just in case.  If you often run alone, it’s a good idea to always have your phone. You could also use it for keys, medical supplies, tissues, Chapstick, whatever you can think of!  It makes a great gift too.  AND you can put it to use for other things too.  If you like to hike, or while you’re at a festival or concert.  It’s pretty versatile.  I don’t often endorse products, but this one, I highly recommend.

This Weeks Mantra:

Check out this list of Mantras from Built for Comfort, Not Speed… Blog.

I think my favorite is “breath, don’t break”

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.

 

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2 thoughts on “Run Coach: Week 6

  1. Pingback: Run Coach: Week 8 | phatandfit

  2. Pingback: Run Coach: Week 7 | phatandfit

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