run

This is a running program I did two years ago, it actually got me in
shape to do a 5K in about 3 months. I’m doing it again now, because
like an idiot, I stopped running for a year while I was finishing my
Masters and I now I need to go through this entire process again. Oh
well. 🙂

13 Week Learn to Run Program

Always walk 5 minutes slow and easy to warm up before each session and
again to cool down after each session (this is included in the session
times):

Week 1

Session 1 – 34 min. Run 1 minute. Walk 2 minutes. Do this 8 times.

Session 2 – 28 min. Run 1 minute. Walk 2 minutes. Do this 6 times.

Session 3 – 31 min. Run 1 minute. Walk 2 minutes. Do this 7 times.

Week 2

Session 1 – 38 min. Run 2 minutes. Walk 2 minutes. Do this 7 times.

Session 2 – 31 min. Run 1 minute. Walk 2 minutes. Do this 7 times.

Session 3 – 34 min. Run 2 minutes. Walk 2 minutes. Do this 6 times.

Week 3

Session 1 – 45 min. Run 3 minutes. Walk 2 minutes. Do this 7 times.

Session 2 – 34 min. Run 2 minutes. Walk 2 minutes. Do this 6 times.

Session 3 – 40 min. Run 3 minutes. Walk 2 minutes. Do this 6 times.

Week 4 – EASY RECOVERY WEEK

Session 1 – 40 min. Run 3 minutes. Walk 2 minutes. Do this 6 times.

Session 2 – 30 min. Run 2 minutes. Walk 2 minutes. Do this 5 times.

Session 3 – 40 min. Run 2 minutes. Walk 3 minutes. Do this 6 times.

Week 5

Session 1 – 46 min. Run 3 minutes. Walk 1 minute. Do this 9 times.

Session 2 – 34 min. Run 2 minutes. Walk 1 minute. Do this 8 times.

Session 3 – 42 min. Run 3 minutes. Walk 1 minute. Do this 8 times.

Week 6

Session 1 – 52 min. Run 5 minutes. Walk 1 minute. Do this 7 times.

Session 2 – 38 min. Run 3 minutes. Walk 1 minute. Do this 7 times.

Session 3 – 50 min. Run 3 minutes. Walk 1 minute. Do this 10 times.

Week 7

Session 1 – 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.

Session 2 – 40 min. Run 4 minutes. Walk 1 minute. Do this 6 times.

Session 3 – 52 min. Run 5 minutes. Walk 1 minute. Do this 7 times.

Week 8 *EASY RECOVERY WEEK

Session 1 – 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.

Session 2 – 38 min. Run 3 minutes. Walk 1 minute. Do this 7 times.

Session 3 – 46 min. Run 5 minutes. Walk 1 minute. Do this 6 times.

Week 9

Session 1 – 68 min. Run 10 minutes/walk 1 minute; Run 15 minutes/walk 1
minute. Run 20 minutes/walk 1 minute. Run 10 minutes.

Session 2 – 46 min. Run 5 minutes. Walk 1 minute. Do this 6 times.

Session 3 – 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.

Week 10

Session 1 – 72 min. Run 10 minutes/walk 1 minute. Run 20 minutes/walk 1 minute. Run 30 minutes.

Session 2 – 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.

Session 3 – 57 min. Run 20 minutes/walk 1 minute. Run 15 minutes/walk 1 minute. Run 10 minutes.

Week 11

Session 1 – 71 min. Run 40 minutes. Walk 1 minute. Run 20 minutes.

Session 2 – 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.

Session 3 – 57 min. Run 20 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.

Week 12 *EASY VOLUME WEEK

Session 1 – 60 min. Run 50 minutes.

Session 2 – 43 min. Run 10 minutes. Walk 1 minute. Do this 3 times.

Session 3 – 52 min. Run 15 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.

Week 13

Session 1 – 50 min. Run 40 minutes.

Session 2 – 43 min. Run 10 minutes. Walk 1 minute. Do this 3 times.

Session 3 Event Day 10K: have fun, and take care not to start out too quickly.