The running plan

There are many different schedules out on the Internet designed to help you develop into someone who can run for a couple miles without stopping. I think the key is to stick to one schedule consistently.

Last week I tried to run according to my memory of what the running plan was. Now that I've found the actual plan again, I'm going to post it up here so I can't lose it.


**********************************************
Week 1
Session 1 (36 minutes)
Run 1 minute. Walk 2 minutes. 12 times
Session 1 (27 minutes)
Run 1 minute. Walk 2 minutes. Do this 9 times.
Session 3 (33 minutes)
Run 1 minute. Walk 2 minutes. Do this 11 times.

Week 2
Session 1 (44 minutes)
Run 2 minutes. Walk 2 minutes. Do this 11 times.
Session 2 (30 minutes)
Run 1 minute. Walk 2 minutes. Do this 10 times.
Session 3 (40 minutes)
Run 2 minutes. Walk 2 minutes. Do this 10 times.

Week 3
Session 1 (50 minutes)
Run 3 minutes. Walk 2 minutes. Do this 10 times.
Session 2 (36 minutes)
Run 2 minutes. Walk 2 minutes. Do this 9 times.
Session 3 (45 minutes)
Run 3 minutes. Walk 2 minutes. Do this 9 times.

Week 4 (Easy recovery week)
Session 1 (40 minutes)
Run 3 minutes. Walk 2 minutes. Do this 8 times.
Session 2 (28 minutes)
Run 2 minutes. Walk 2 minutes. Do this 7 times.
Session 3 (35 minutes)
Run 2 minutes. Walk 3 minutes. Do this 7 times.

Week 5
Session 1 (40 minutes)
Run 3 minutes. Walk 1 minute. Do this 10 times.
Session 2 (30 minutes)
Run 2 minutes. Walk 1 minute. Do this 10 times.
Session 3 (36 minutes)
Run 3 minutes. Walk 1 minute. Do this 9 times.

Week 6
Session 1 (48 minutes)
Run 5 minutes. Walk 1 minute. Do this 8 times.
Session 2 (36 minutes)
Run 2 minutes. Walk 1 minute. Do this 12 times.
Session 3 (40 minutes)
Run 3 minutes. Walk 1 minute. Do this 10 times.

Week 7
Session 1 (55 minutes)
Run 10 minutes. Walk 1 minute. Do this 5 times.
Session 2 (40 minutes)
Run 3 minutes. Walk 1 minute. Do this 10 times.
Session 3 (48 minutes)
Run 5 minutes. Walk 1 minute. Do this 8 times.

Week 8 (Easy recovery week)
Session 1 (44 minutes)
Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 2 (32 minutes)
Run 3 minutes. Walk 1 minute. Do this 8 times.
Session 3 (42 minutes)
Run 5 minutes. Walk 1 minute. Do this 7 times.

Week 9
Session 1 (58 minutes)
Run 10 minutes. Walk 1 minute. Run 20 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.
Session 2 (44 minutes)
Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 3 (48 minutes)
Run 15 minutes. Walk 1 minute. Do this 3 times.

Week 10
Session 1 (61 minutes)
Run 30 minutes. Walk 1 minute. Run 30 minutes.
Session 2 (44 minutes)
Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 3 (47 minutes)
Run 20 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes

Week 11
Session 1 (61 minutes)
Run 40 minutes. Walk 1 minute. Run 20 minutes.
Session 2 (44 minutes)
Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 3 (47 minutes)
Run 20 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.

Week 12 (easy week)
Session 1 (50 minutes)
Run 50 minutes.
Session 2 (33 minutes)
Run 10 minutes. Walk 1 minute. Do this 3 times.
Session 3 (42 minutes)
Run 15 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.

Week 13
Session 1 (40 minutes)
Run 40 minutes.
Session 2 (33 minutes)
Run 10 minutes. Walk 1 minute. Do this 3 times.
Session 3
Event
***********************************************