Hi everyone!
Below is the Running Program that we will be using on Tuesday and Thursday mornings. You are strongly encouraged to continue with the program on the weekends, as you should be running every alternate day.
Please remember to bring back permission forms as we start running right after March Break.
Happy running!
The Clairlea Running Team Staff
10 Week Learn to Run 5K program
Begin each session with a 5 minute warm up of brisk walking. This is not included in the time totals below.
Week One
You only run Tues., Thurs. and Sat. All other days are rest recovery days. You will run 1 minute/walk 2 minutes and repeat 6 times. Your total run will be 6 minutes.
Total time is 18 minutes.
Week Two
Run 1 minute/walk 1 minute-repeat 10 times. Total run is 10 minutes.
Total time is 20 minutes.
Week Three
Run 2 minutes/walk 2 minutes-repeat 6 times. Total run is 12 minutes.
Total time is 24 minutes.
Week Four
Run 2 minutes/walk 1 minute-repeat 7 times. Total run is 14 minutes.
Total time is 21 minutes.
Week Five
Run 4 minutes/walk 1 minute-repeat 4 times. Total run is 16 minutes.
Total time is 20 minutes.
Week Six
Run 6 minutes/walk 1 minute-repeat 3 times. Total run is 18 minutes.
Total time is 21 minutes.
Week Seven
Run 7 minutes/walk 1 minute-repeat 3 times. Total run is 21 minutes.
Total time is 24 minutes.
Week Eight
Run 8 minutes/walk 1 minute-repeat 3 times. Total run is 24 minutes.
Total time is 27 minutes.
Week Nine
Run 12 minutes/walk 2 minutes-repeat 2 times. Total run is 24 minutes.
Total time is 28 minutes.
Week Ten
Run 25 minutes/walk 3 minutes
