Hello Friend!
Wahoo! Here is the final progression for our March Walk/Jog/Run Challenge. Whether you took your runs outside or on the treadmill, you committed to doing the work and making yourself a priority during your workout. Take it one day at a time, but I hope you continue prioritizing your health and wellness.
For Running Progression #5, there will be two bouts of work. In set A, we will start with a jog for 2 minutes and progress to a run for 2 minutes. In set B, we will start with a jog for 3 minutes and progress to a 3-minute run.
Here's the plan: Beginner Running Workout Plan
Athlete Type:
Beginner Runner
Rejoining the Running Community
Adding to an existing exercise plan
Warm-up:
4-minute brisk jog
3 dynamic stretches
The Work:
Jog for 2 minutes at an RPE of 5
Run for 2 minutes at an RPE of 6-9
Jog for 3 minutes at an RPE of 4-5
Run for 3 minutes at an RPE of 6-8
Walk for 1 minute at an RPE of 4-5
Listen to your body
Complete the 11-minute jog/run superset, then repeat the work cycle 3 more times.
Cool-down:
3-5 minute jog to walk
Recommendation: jog for minutes 1 and 2, walk for minutes 3 and 4
Exercise Rx
Repeat this Progression one time next week. If necessary, revisit Progression #1, #2, #3, or #4 and do what's best for you.
As a runner, what speed should my run be vs my jogs?
Short answer: I use the (Rate of Perceived Exertion) RPE scale when determining if I am in my target zone, and my watch also helps me monitor my effort and stay within my heart rate zones.
For added resistance, I love to add a 0.5 to 1.0 incline (treadmill), to walk on a small incline. If you’re taking your workout outside, be aware of your surroundings and workout if you can do so safely.
As always, let me know what you think.
Disclaimer
Please note that I don’t make any guarantees about the results of the information applied on CrystalMoniqueCoaching.com. I share educational and informational resources that are intended to help you succeed in becoming more active. You nevertheless need to know that your ultimate success or failure will be the result of your own efforts, your particular situation, and innumerable other circumstances beyond my knowledge and control. If you are having a medical emergency, call your physician or 911 immediately.