Runningpresentation

445 views

Published on

A brief interactive presentation on running for beginners.

Published in: Education, Sports
0 Comments
1 Like
Statistics
Notes
  • Be the first to comment

No Downloads
Views
Total views
445
On SlideShare
0
From Embeds
0
Number of Embeds
7
Actions
Shares
0
Downloads
25
Comments
0
Likes
1
Embeds 0
No embeds

No notes for slide

Runningpresentation

  1. 1. Walking to Jogging A training program for beginning runners.
  2. 2. Dress like a runner
  3. 3. Frequently Asked Questions
  4. 4. Self-conscious?
  5. 5. Beginning training Set short terms goals that matter to you. Keep a training log. Set a long term goal that spans a year or more. Set your own pace. Listen to your body.
  6. 6. Walking to Jogging: 3-5 x week <ul><li>Week 1: Walk 10 minutes to begin and end 30 minute session. Alternate walking and jogging for middle 10 minutes. </li></ul><ul><ul><li>Goal by week’s end: 2 minute running segments. </li></ul></ul>
  7. 7. Walking to Jogging: 3-5 x week <ul><li>Week 2: Walk 8 minutes to begin and end 30 minute session. Alternate walking and jogging during the middle 14 minutes. </li></ul><ul><ul><li>Week 2 Goal: Work up to 4 minute running segments. </li></ul></ul>
  8. 8. Walking to Jogging: 3-5 x week <ul><li>Week 3: Walk 5 minutes to begin and end 30 minute session. Alternate walking and jogging during the middle 20 minutes. </li></ul><ul><ul><li>Week 3 goal: 6 minute running segments. </li></ul></ul>
  9. 9. Walking to Jogging: 3-5 x week <ul><li>Week 4: Walk a few minutes to begin. Run 7 minutes. Walk until rested. Run 7 minutes. Walk the rest of the half-hour. As week progresses, extend running portions by 1 minute at a time. </li></ul><ul><ul><li>Week 4 goal: two 10 minute running segments. </li></ul></ul>
  10. 10. Walking to Jogging: 3-5 x week <ul><li>Week 5: Walk 3 minutes, then run 12 minutes, then repeat. By the end of the week, walk 3 minutes, run 15 minutes, walk until rested, then run the rest of session. </li></ul><ul><ul><li>Week 5 goal: 15 minute running segment. </li></ul></ul>
  11. 11. Walking to Jogging: 3-5 x week <ul><li>Week 6: Walk 5 minutes to begin and end session. Run 20 minutes in middle. As week progresses, cut back on walking portion at beginning and end. </li></ul><ul><ul><li>Week 6 goal: 30 minutes of continuous running. </li></ul></ul>
  12. 12. Walking & Running Minute Goals
  13. 13. Beginning Running Video

×