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Topeka Organ Donor Memorial Run for Life
16th Anniversary of this NE Kansas Premier 10-Mile Race
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Topeka, Kansas
April 9, 2011


Junior Run For Life (April 8, 2011)

Ten Mile Race/Relay
Two Mile Run/Walk
MARA Grand Prix Series Event

BEGINNING TRAINING PROGRAM

GOAL: Complete a 1 mile run
Prepared by: Joanie Dergan
 

MON

TUE

WED

THU

FRI

SAT

SUN
Week 1

 Rest Walk 15 min. Walk 15 min. Walk 15 min. Rest Walk 15 min. Rest
Week 2 Rest Walk 20 min. Walk 20 min. Walk 20 min. Rest Walk 20 min. Rest
Week 3 Rest Walk 25 min. Walk 25 min. Walk 25 min. Rest Walk 25 min. Walk 25 min
Week 4 Rest Walk 30 min. Walk 30 min. Walk 30 min. Rest Walk 30 min. Walk 30 min
Week 5 Rest Walk 10 min, run 30 sec. Repeat this 3 times. Walk 10 min, run 30 sec. Repeat this 3 times. Walk 10 min, run 30 sec. Repeat this 3 times. Rest Walk 45 min. Run 1/2 mile
Week 6 Rest Walk 9 min., run 45 sec. Repeat this 3 times. Walk 9 min., run 45 sec. Repeat this 3 times. Walk 9 min., run 45 sec. Repeat this 3 times. Rest Walk 45 min. Run 1/2 mile
Week 7 Rest Walk 8 min., run 1 min. Repeat this 3 times. Walk 8 min., run 1 min. Repeat this 3 times. Walk 8 min., run 1 min. Repeat this 3 times. Rest Walk 45 min. Run 3/4 mile
Week 8 Rest Walk 7 min., run 90 sec. Repeat this 4 times. Walk 7 min., run 90 sec. Repeat this 4 times. Walk 7 min., run 90 sec. Repeat this 4 times. Rest Walk 40 min. run 5 min. Run 3/4 mile
Week 9 Rest Walk 6 min., run 2 min. Repeat this 4 times. Walk 6 min., run 2 min. Repeat this 4 times. Walk 6 min., run 2 min. Repeat this 4 times. Rest Walk 40 min. run 5 min. Run 1mile
Week 10 Rest Walk 5 min., run 3 min. Repeat this 4 times. Walk 5 min., run 3 min. Repeat this 4 times. Walk 5 min., run 3 min. Repeat this 4 times. Rest Walk 40 min. run 6 min. Run 1.5 miles
Week 11 Rest Walk 4 min., run 5 min. Repeat this 3 times. Walk 4 min., run 5 min. Repeat this 3 times. Walk 4 min., run 5 min. Repeat this 3 times. Rest Walk 30 min. run 10 Run 1.75 miles
Week 12 Rest Walk 3 min., run 7 min. Repeat this 3 times. Walk 3 min., run 7 min. Repeat this 3 times. Walk 3 min., run 7 min. Repeat this 3 times. Rest Run 2 miles
Run for Life		 Rest

 

 

Jr Run For Life:

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Run For Life:

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Last updated... 06-Mar-2011