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.
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