Train with Pete Estabrooks - The Fitness Guy!
June 24, 2010
Hey Rock the House Runners! It is 6 weeks until show time, we have plenty of time to blow this year's run out of the waters! If you have never run before, there is an easy way to get started. Follow this program:
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1 to 3 weeks of walking 20-30 minutes a day.
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2 weeks of running every second day. A 5 minute warm up (hard walking) followed by 12 sets or intervals of 1 minute running followed by 1 minute walking.
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1 week of running every second day. A 5 minute warm up (hard walking) followed by 8 sets or intervals of 2 minutes running followed by 1 minute walking.
Then, follow the table below:
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Mon or Tues.
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Wed. or Thurs.
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Sat. or Sun.
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5 minute warm up/easy run - 10 Hard (see below) and 5 minutes easy cool down running.
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warm up 5, run 15, cool down 3
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warm up 5, run 20, cool down 3
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5 minute warm up/easy run 20 minutes and 5 minutes easy cool down running.
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warm up 5, run 15, cool down 3
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warm up 5, run 22, cool down 3
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5 minute warm up/easy run - 10 Hard (see below) and 5 minutes easy cool down running
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warm up 5, run 15, cool down 3
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warm up 5, run 20, cool down 3
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5 minute warm up/easy run 20 minutes and 5 minutes easy cool down running.
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warm up 5 , run 15, cool down 3
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warm up 5, run 24, cool down 3
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5 minute warm up/easy run - 10 Hard (see below) and 5 minutes easy cool down running
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warm up 5, run 15, cool down 3
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warm up 5, run 22, cool down 3
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5 minute warm up/easy run 20 minutes and 5 minutes easy cool down running.
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warm up 5, run 15, cool down 3
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warm up 5, run 27, cool down 3
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5 minute warm up/easy run - 10 Hard (see below) and 5 minutes easy cool down running
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warm up 5, run 15, cool down 3
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warm up 5, run 22, cool down 3
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5 minute warm up/easy run 20 minutes and 5 minutes easy cool down running.
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warm up 5, run 15, cool down 3
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warm up 5, run 29, cool down 3
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5 minute warm up/easy run - 10 Hard (see below) and 5 minutes easy cool down running
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warm up 5, run 15, cool down 3
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warm up 5, run 24, cool down 3
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5 minute warm up/easy run 20 minutes and 5 minutes easy cool down running.
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warm up 5, run 15, cool down 3
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warm up 5, run 31, cool down 3
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* "Hard" running is defined by you. It is the fastest pace you can maintain for the entire run while not diminishing your perfect form.
Warm up 5 = 5 minutes easy warm up = 5 minutes brisk walking
Cool down 3 = 3 minutes easy cool down = 3 minutes casual walking
Post run stretching may be required, check your owners manual.
If you are already a runner and want to get a little sharper run this Fartlek program once a week for the next couple of weeks and stay tuned for updates!
Ronald McDonald House's "Rock the House" Fartleks for the week is easy as 1, 2, 3:
3-5 minute walk warm-up
- Run easy 3 minutes
- Run hard 1 minute
- Repeat parts 1 and 2 five times
3-5 minute walk cool down
I will be available to answer your questions directly from www.petesclass.com or Facebook search "The Fitness Guy (Canada)" and I'll post some core stability and strength exercises that will pull all this running together.
- Pete
Presented By:
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