Skip to main content

Run Program- Beginner

Here is a run program I designed for a beginner. This is a beginner level cardio fitness program for no less than 12 months postpartum. This is basically a couch-to-5K postpartum plan in 3 months. 

Consistency is key to running conditioning. Perform each run 3x in one week on non consecutive days. Progress slowly with the mantra "gas in the can", meaning even if you feel like you can go farther, do not rush the training process. Typically the first run will be difficult, the second you will be left with "gas in the can" and the third will be easy- then you progress to the next step.

Week 1: 1:1 Run:Walk intervals x 8 approx 16 minutes

Week 2: 2:1 Run:Walk intervals x 6 approx 18 minutes

Week 3: 3:1 Run:Walk intervals x 4 approx 16 minutes

Week 4: 4:1 Run:Walk intervals x 4 approx 20 minutes

Week 5: 5:1 Run:Walk intervals x 4 approx 24 minutes

Week 6: 6:1 Run:Walk intervals x 3 approx 21 minutes

Week 7: 7:1 Run:Walk intervals x 3 approx 24 minutes

Week 8: 8:1 Run:Walk intervals x 3 approx 27 minutes

Week 9: 9:1 Run:Walk intervals x 3 approx 30 minutes

Week 10: 10:1 Run:Walk intervals x 3 approx 33 minutes
 
Restrict increases to a 10% maximum when adding distance using 10:1 intervals for easy runs and longer (12:1, 15:1) or straight pace for harder runs.





Labels:

Comments

Post a Comment

Popular posts from this blog

I don’t have a Diastasis- Why is my abdomen still distended postpartum?

I get asked this question all the time! Here is my answer:
Research has shown that 100% of pregnant women will develop some degree of diastasis recti. A diastasis is a lateral separation in the abdominal wall between the recti or “six pack”, due to a stretching of the midline connective tissue or “linea alba”. Although some diastasis will heal postpartum, in many cases a separation will remain without restorative exercise.
Distention from DR will present as a doming in the midline. Women who heal a diastasis spontaneously or through restorative exercise may still find that their abdomens are distended, particularly after a meal and/or at the end of the day. If there is no diastasis, why is this?
This abdominal distention does not occur in the midline, but rather across the entire abdominal wall. This is due to a weakened hypotonic TVA- transverse abdominis muscle. The TVA is the deepest anterior abdominal muscle, wrapping around the midsection like a girdle, with a left and right side. T…
Post a Comment
Read more

Step 1- the splint

The Ab Rehab Program has 4 components: SplintingGetting Up and Down CorrectlyTargeted Abdominal ExercisesEngaging the transverse all day, every day So now that I am onboard I start wearing my splint every day. It takes a bit of getting used to. Unlike a standard postpartum compression garment, the splint crosses across the front and is designed to approximate the rectus abdominus muscles, making the exercises more effective and speed the healing- much like you would cast a broken arm to keep the bones in place. There is a specific manner in which to put on the splint; it is taught by the trainer. The splint is best work over a light undergarment such as a tank-top, to prevent it from "riding up" or bunching. Because I am nursing this is extremely impractical, so I opt for my maternity belly band underneath it instead. It really doesn't end up being too bulky. I am able to wear it all day, even when running!


In addition to approximating the muscles, the splint helps me to ke…
2 comments
Read more

Challenges and Strategies with Bodybuilding

It's been 4 months of a solid push 1-2x week in the gym weights to max with my buddy. A few weeks ago I wrote this blog post on the challenges of recovering from the workouts. I am doing my best to keep up with demands of calories and rest to support this program. I am not suffering the extreme symptoms as I was a few weeks ago, although the post workout fatigue on the following day is pretty noticeable.


I have noticed some tendon soreness post workout. My elbows feel as if they have been struck- tender to the touch. I mentioned it to a body building client of mine and she suggested wrapping to provide support as the tendons strengthen with the muscle growth. The only way to make these big improvements is to push the envelope, but I want to train smart, as always! Here is my gimpy exhibition in the gym- wrapped and pushing hard.

I've been able to max at 100lbs once. 90lbs is my new consistent max, with increasing ROM. I tend to cheat to get the reps, and form nazi that I am …
Post a Comment
Read more