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 an...
2 comments
Read more

BulletProof Coffee

I have a client who regularly makes us a cup of BulletProof coffee before our workouts. I have come to enjoy its flavor. BulletProof Coffee is simply black coffee blended in a blender (not mixed with a spoon), with clarified grass fed butter (Ghee) and a medium-chain triglycerides (MCT) oil (Coconut oil works). Apparently there are benefits to brain function by blending healthy fats with your morning coffee. Also it has ketonic diet sympathies, as the fasted body in the morning continues burning healthy fat as energy, reducing hunger and helping with weight management. This is my understanding, anyway. I find it tasty and it perks me up :) Interested in making this for myself, I went to Amazon looking for products. Here is what I found- typical of protein powders and health food supplements, I found a lot of packaging and marketing. This BulletProof coffee package which costs $75.99 for coffee and some hyped up coconut oil? Then there is this Ghee at $57.99. As I added thes...
1 comment
Read more

Teaching!

I love teaching. It is one of my passions and I am working towards incorporating more of it into my professional repertoire. As a personal trainer I teach 1-on-1 all day every day. When I present to groups, I reach more people at the same time. Since 2006 I have been giving talks at the Running Room to clinics of all distances. I love educating runners about core, effective cross training, incontinence, and the importance of training smart. Knowing they all want to be uninjured and still running in 10 years, they are a captive audience and I am always very well received. My runners give me great feedback, they love my talks, and the instructors keep inviting me back. I think my genuine enthusiasm comes through, and is a tremendous strength of mine when teaching. In 2014 I designed a Trainer Trainer Workshop to educate other fitness professionals on Diastasis Recti, pelvic floor wellness, and safely training the pre and postnatal demographic. It's a 4 hour presentation that I...
2 comments
Read more