Run Coach: Week 7

6a00d8341c77ee53ef014e8644cb28970d-800wi

Dear Runner,

This is week seven training plan for the beginner runner.

Hopefully last week made you comfortable running for a total of 26-minutes with walking breaks in between.  This week is a huge step forward, bumping up your running for 20-minutes without stopping.  You will probably feel winded and that is normal.  If you stick with the run, you’ll be surprised when you find your rhythm and the winded feeling goes away.  Your breathing will become very systematic and rhythmic, in other words, you’ve found YOUR pace!  Congrats on coming this far.  You have all of the basic training under your belt and you are now capable of running long distance. Just take it slow and steady, pushing onward and upward.  30-minutes of running (cardio) is sufficient for top cardiovascular fitness.  It’s up to you how far you press on.

This week’s big change is your total workout time; on run days, it will bump up to 45 minutes.  Once you can run for 30-minutes without stopping, you can cut back again to 40-minutes (5-minute warm up, 30-minute run, 5-minute cool down).

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

Run Coach: Week 6

DAY 1 (Day 43 of the Program):

GOAL: Complete 45-minutes – running 30-minutes*

Walk for 5-minutes to warm up – brisk pace

Run for 15-minutes at a comfortable pace

Walk for 5-minutes at a brisk pace

Run for 15-minutes at a comfortable pace

Walk for 5-minutes to cool down – brisk pace

stretch

DAY 2 (Day 44 of the Program):

GOAL: Complete 30-minutes – walking briskly

Walk for 30-minutes – brisk pace

stretch

DAY 3 (Day 45 of the Program):

GOAL: Complete 45-minutes – running 33-minutes

Walk for 5-minutes to warm up – brisk pace

Run for 20-minutes at a comfortable pace

Walk for 2-minutes at a brisk pace

Run for 13-minutes at a comfortable pace

Walk for 5-minutes to cool down – brisk pace

stretch

DAY 4 (Day 46 of the Program):

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

Race-Bibs-500x272

YOU are so close to starting your own collection!

DAY 5 (Day 47 of the Program):

GOAL: Complete 45-minutes – running 33-minutes

Walk for 5-minutes to warm up – brisk pace

Run for 20-minutes at a comfortable pace

Walk for 2-minutes at a brisk pace

Run for 13-minutes at a comfortable pace

Walk for 5-minutes to cool down – brisk pace

stretch

DAY 6 (Day 48 of the Program):

GOAL: Complete 30-minutes – walking briskly

Walk for 30-minutes – brisk pace

stretch

DAY 7 (Day 49 of the Program):

GOAL: Complete 45-minutes – running 33-minutes

Walk for 5-minutes to warm up – brisk pace

Run for 25-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

CONGRATULATIONS!!!  You’ve completed week SEVEN (49-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:

Every runner experiences moments of feeling as if they cannot go on any further.  And each of us, power through and push on.  This week’s tip is a few strategies I use to push forward in moments of extreme.  I will sometimes have these moments during hill climbs.  I used to have them a lot more frequently, when I first began to run.  Especially toward the end of my runs, I would think I couldn’t make it to the end.  BUT you can!  Try this and press on.  BUT remember, never do any of these mind focusing tips if you are running while avoiding traffic.  Your attention should always be on the cars as you cross streets, even if you’re on a cross walk.

Start counting backwards with your breaths from 10.  When you get to zero, start over, until the moment passes or until you are finished, depending on how much time is left in your run.  It might go a little like this:  Inhale on 10  -9-8-  Inhale on 7  -6-5-  Inhale on  4  -3-2-  Inhale on 1.  Then it starts over with a different rhythm because your exhaling on -10-9- and so on.

If you’re running in your neighborhood, count the driveways.  Concentrate on your breathing in a rhythm and slow your pace, if necessary, until you can accomplish the rhythm. Count the driveways on your side of the street and start over every time you reach the number 10.  This method can work for almost anything.  Try counting cars, sidewalk cracks, other runners on a trail, birds, squirrels, mailboxes, dogs, blue cars, business signs, streetlights…

Think of a word and try to come up with synonyms or anonymous for the word.  Think of as many as you can and then move on to a new word.  It’s best to pick relatively easy words that have a lot of options.  Harder words can make you lose focus.  Try these: silly, close, sad or tough.

This Weeks Mantras:

“I claim my life”

“I endure. I overcome. I am.”

“This is mine”

“Accomplishment is fuel”

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 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.

 

Advertisements

One thought on “Run Coach: Week 7

  1. Pingback: Run Coach: Week 8 | 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