Run/Walk Interval Training

Run/Walk Run Interval Training

STOP

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Here is where you usually see “Week One”. For some speeding through week one not only seems impossible but reads as impossible when you glance to week two. Many of  the training schedules that teach people to run, even those training you to do run/walk intervals make the assumption everyone is fit enough to accomplish it. For some just thinking about running is a daunting scary thought. And you are who this blog post is for. 

Running is hard for me. And I always always always fail when I look at training walk to run schedules. And when I stop training and go back to it, I have to go all the way back to training wheels and start all over again. Not only do I need to stay consistent with training but I need extra leg muscle building added onto it, plus I have to foam roll the heck out of my legs often because my muscles seem to bind up super easy. And I can’t stress enough, especially if you have a hard time with the whole running thing, warm up and cool down exercises! And work on using proper form (and https://www.youtube.com/watch?v=fQ7ewHFw_I8) every single time you lace up!

Breathing. Gaining proper breath control isn’t always easy when you’re trying to learn how to run. Take your time, you WILL ease into it as long as you keep reminding yourself the proper way to breathe when running.

What I’m sayin is don’t rush yourself. Don’t let the pressure of timetables and the abilities of others stop you in your tracks from doing it. It doesn’t matter how slow you go or how long it takes you to actually run. If running is difficult for you, I recommendation to put all other exercise on the back burner other than stretching stuff (*see below) until you’ve completed this training.

Start from square zero!

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This my friends,  is MY version of training to run. And the main point is, it doesn’t matter;
If you run
if you ever run

But if you want to run and you’ve tried and failed, take it easy on yourself and progress as fast or slow as you can or want to.

Not all runners are;
super athletes
in it because they LOVE it
racers
15 minute milers
or even 20 minute or more milers
nor do all care if they hit the next pr

And that my friends, is OK! No, more than ok. If you want to train to run simply because you never have, or because you can’t, that FABULOUS!!

So I threw together a little training plan for myself with reminders to myself as I begin this challenge yet again! I have personal goals that I’ve let get sabotaged because I felt I wasn’t good enough, or fast enough. And now, I just don’t care. My goals are for me and they are no less important that that dude or girl who’s trying to pr their 9 minute mile. So here’s a training plan for those who aren’t super athletes but still want to go out and get it done. We may not be wild about running but we can get wildish with the right plan and support!

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Run/Walk Run Interval Training Schedule

Day 1-Run/Walk
Day 2-Run/Walk
Day 3-*Rest
Day 4-Run/Walk
Day 5-*Rest
Day 6-Run/Walk
Day 7-Rest

*On rest days doing some yoga, pilates or bodyflow type stretching routines would be helpful to relax tension your body’s built up and would help your muscle function recover smoother.

 

Duration Of Training

As long as it takes you to succeed!

 

Run/Walk Run Interval Training Lessons

Lesson 1:
Warm up for 5 to 10 minutes with a brisk walk. Then begin your run/walk intervals. Run at an easy pace for 1 minute, then walk for 5 minutes. Repeat the interval 3 times.

Repeat for as many weeks as needed. Then, when you can preform Lesson 1 in its entirety, and feel confident, move on to Lesson 2.

Lesson 2: Warm up for 5 minutes with a brisk walk. Then, run at an easy pace for 1 minute, then walk 4 minutes. Repeat the interval 3 times.

Repeat for as many weeks as needed. Then, when you can preform Lesson 2 in its entirety, and feel confident, move on to Lesson 3.

Lesson 3: Warm up for 5 minutes with a brisk walk. Then, run at an easy pace for 2 minutes, then walk 4 minutes. Repeat the interval 4 times

Repeat for as many weeks as needed. Then, when you can preform Lesson 3 in its entirety, and feel confident, move on to Lesson 4.

Lesson 4: Warm up for 5 minutes with a brisk walk. Then, run at an easy pace for 3 minutes, then walk 3 minutes. Repeat the interval 3 times

Repeat for as many weeks as needed. Then, when you can preform Lesson 4 in its entirety, and feel confident, move on to Lesson 5.

Lesson 5: Warm up for 2 minutes with a brisk walk. Run at an easy pace for 4 minutes, then walk for 2 minutes. Repeat the interval 3 times

Repeat for as many weeks as needed. Then, when you can preform Lesson 5 in its entirety, and feel confident, move on to Lesson 6.

Lesson 6: Warm up for 2 minutes with a brisk walk. Run at an easy pace for 5 minutes, then walk for 2 minutes. Repeat the interval 3 times

Repeat for as many weeks as needed. Then, when you can preform Lesson 6 in its entirety, and feel confident, move on to Lesson 7.

Lesson 7: Warm up for 2 minutes with a brisk walk. Run at an easy pace for 6 minutes, then walk for 2 minutes. Repeat the interval 3 times.

Repeat for as many weeks as needed. Then, when you can preform Lesson 7 in its entirety, and feel confident, move on to Lesson 8.

Lesson 8: Warm up for 2 minutes with a brisk walk. Run at an easy pace for 7 minutes, then walk for 2 minutes, then run at an easy pace for 7 minutes.

Repeat for as many weeks as needed. Then, when you can preform Lesson 8 in its entirety, and feel confident, move on to Lesson 9.

Lesson 9: Run at an easy pace for 8 minutes, then walk for 2 minutes. Repeat the interval twice.

Repeat for as many weeks as needed. Then, when you can preform Lesson 9 in its entirety, and feel confident, move on to Lesson 10.

Lesson 10: Run at an easy pace for 10 minutes, then walk for 2 minutes. Repeat the interval twice.

Repeat for as many weeks as needed. Then, when you can preform Lesson 10 in its entirety, and feel confident, move on to Lesson 11.

Lesson 11: Run at an easy pace for 12 minutes, then walk for 2 minutes, then run at an easy pace for 6 minutes.

Repeat for as many weeks as needed. Then, when you can preform Lesson 11 in its entirety, and feel confident, move on to Lesson 12.

Lesson 12: Run at an easy pace for 13 minutes, then walk for 2 minutes, then run at an easy pace for 5 minutes.

Repeat for as many weeks as needed. Then, when you can preform Lesson 12 in its entirety, and feel confident, move on to Lesson 13.

Lesson 13:Run at an easy pace for 15 minutes, then walk for 2 minutes, then run at an easy pace for 4 minutes.

Repeat for as many weeks as needed. Then, when you can preform Lesson 13 in its entirety, and feel confident, move on to Lesson 14.

Lesson 14: Run at an easy pace for 16 minutes, then walk for 1 minute, then run at an easy pace for 4 minutes.

Repeat for as many weeks as needed. Then, when you can preform Lesson 14 in its entirety, and feel confident, move on to Lesson 15.

Lesson 15: Run at an easy pace for 18 minutes, then walk for 1 minute, then run at an easy pace for 3 minutes.

Repeat for as many weeks as needed. Then, when you can preform Lesson 15 in its entirety, and feel confident, move on to Lesson 16. If you’re not yet ready for running without walk breaks, that’s perfectly fine. You can stick with any lesson you feel comfortable with and just add repeats of the circuit. There are plenty of people who run/walk every day, even in races!

16th and Final Lesson: Warm up for 5 minutes walking. Run for 20 minutes. Cool down walk for 5 minutes.

Congratulations!!!!Now you can run for 20 minutes straight! From here you can now successfully navigate most of the other training schedules online to either get faster, run further , longer, or all of the above. But now you have a foundation to build upon and to call upon when you need it. If you’re still struggling, stay with lesson sixteen until you’ve built more endurance and strength! No matter what, you should be darn proud of yourself!!!

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14 Running-Specific Strength Training Exercises

 

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Run/Walk/Run – The Galloway Method

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Men’s Blue Healing Mandala Tech By: INKnBURN

HOW TO WALK FASTER

Here is the procedure:

  1. Usually done during the middle of a recovery “walk day” between runs or during the warm down walk on a running day.
  2. Warm up by walking very gently for at least 5 minutes – then do the following Drill.
  3. For 10-20 seconds, pick up the cadence of the walk by shortening stride.
  4. Walk gently for 30 seconds.
  5. Keep alternating segments, finding a cadence or rhythm that is quicker.
  6. Ease back on the cadence if you lose smoothness.
  7. First day, do this for ten minutes.
  8. Increase by 3-4 minutes on each successive session.
  9. Goal is to have 20-30 minutes total in this workout.
  10. Do this once or twice a week to maintain adaptations.

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Jeff Galloway Resources: 

www.jeffgalloway.com

Run/Walk/Run Timer 

How I Boost My Energy Level And Metabolism + A Recipe

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Loki & Tinka Belle & Their Afternoon Siesta!

Power naps – 10 to 15 minutes will do. It will recharge your batteries and give you a boost. Don’t make the naps too long or it may have the reverse effect. You really have to tweek this to suit you. So start with 5 to 10 minutes. Some times if I shut my eyes when I am really feeling fatigued, within 5 minutes I wake up feeling refreshed.

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Guest Bathroom

First thing in the morning where does everyone usually go straight to? The bathroom! Decorate in yellows and or reds in your bath area. These vibrant colors stimulate your mind and wake your senses. You can use this trick at the office or before a run or any time you need a mental boost, just focus on something red or yellow.

 

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Afternoon Yoga

Not only will yoga & stretching lengthen and strengthen muscles but will also give your energy levels a boost while helping to increase your metabolism. You can even find simple stretches to do at work.

 

 

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Sunshiny Yoga

 

Focus on your posture. Better posture, sitting up straight, burns more calories, boosts metabolism and keeps energy flowing through your body. Ever notice mid-day you start to slouch? Focus on that posture!

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My favorite outside time is anywhere near the ocean!!

💙

Go outside and breathe in some fresh air. Take a brisk walk, a couple times a day even. This will give you some amazing benefits and get you in the habit of motivating to get out from behind the desk, or off that couch! I love walking the beaches. The sand acts as resistance on your muscles giving you not only a relaxed view, but a great workout.

 

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My favorite snack!

Eat magnesium rich foods. Like almonds. They will give you a boost and fill your tummy with a healthy snack all at the same time

 

 

 

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Strength training is great for runners!

Change up your exercise routine. Muscle conditioning can get even your muscles bored. switching things up gives muscles confusion and they have to work a bit harder.

Speaking of exercise. Don’t just run or walk. Throw in some strength training. Adding lean muscle helps you burn metabolism harder.

 

 

 

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Handle tasks on your feet!

If you sit at work, do portions of your day standing. Whatever tasks can easily be done from a standing position, do it. The benefits far outreach just a metabolism boost or upping your energy levels

Bonus Recipe

 

chocolate-cherry-goji-bars

This isn’t my recipe. But it is a recipe I’ve used a few times and is a staple in my kitchen now. We don’t use energy bars often in our house. But hubby likes them when he does long runs and they are awesome for when we hike. This is my very favorite bar recipe!

Raw Superfood Energy Bars

Cherries and goji berries are soulmates in the dried-fruit world—I often make trail mixes that pair these two red beauties. Here, they’re friends again in these wholesome, cacao-nib-accented raw bars. Packed with all kinds of antioxidants, these bars appear to be “only” sweet treats, while undercover they are anti-aging workhorses.
Author: Julie Morris
Serves: 8 bars
Ingredients
  • ¾ cup raw almonds
  • ½ cups raw walnuts
  • ½ cup dried goji berries
  • ¼ cup Medjool dates, pitted
  • 1 teaspoon vanilla extract
  • ⅛ teaspoon ground cinnamon
  • 1 cup dried cherries
  • 2 tablespoons cacao nibs
Instructions
  1. In a food processor, combine the almonds and walnuts, and process the nuts into the size of small gravel. Add the goji berries, dates, vanilla extract, and cinnamon powder, and process until the mixture forms clumps and begins to stick together. Add the cherries and cacao nibs and process briefly to incorporate the ingredients, but leave some small chunks for texture.
  2. Place the dough on a large sheet of plastic wrap on a cutting board. Press the dough into a compact rectangle, then wrap it tightly in the plastic, compacting it even more. Use a rolling pin to roll the dough into a ½ -inch-thick layer.
  3. Unwrap the dough and cut it into 8 bars or smaller bites, as desired. These superfood energy bars will last several weeks unrefrigerated and covered, or keep them in the freezer for long-term storage.

Recipe Source: Superfood Snacks: 100 Delicious, Energizing & Nutrient-Dense Recipes 

To Race Or Not To Race

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There are many many reasons TO run races. They can be really very motivational and being surrounded by so many amazing and supportive fellow runners can be a great experience and very inspirational. But during my mini hiatus from running I considered the race I have coming up and the pressure that can put on me. I signed up for that race long before my injury or my dog passing and all the other stresses life’s thrown at me and us over the last few months. And it’s a length I’ve never even tried before, a half marathon. I’ve done one 10-miler before but usually I do 5K’s, maybe a couple 7 or 8K’s thrown in through the year. But not even in training have I ever done a half marathon. The last time I even walked something that distance was likely the slow walk we did through our Disney excursions. So a half marathon is a little intimidating.

 

course_muertitoTo Race

There is something to be said to be in the crowd waiting for the horns or whistles to start a race. There is an energy that can be addictive. It has nothing to do with competing. It’s the vibe of all these athletes (yes you are an athlete if you are in a race, or even running for that matter) who have trained, prepared, anticipated and usually woke very early to line up with everyone in the wee hours of morning. It’s a camaraderie. And it gets your adrenaline pumping.

That preparation you do before a race is a huge motivator for many. For me it’s been both a source of inspiration and specific time to focus on improving my pace and form. It’s the thing that makes you lace up your shoes on days you’d just like to stay in bed with the covers over your eyes. Those cold mornings can be rough, and the hot afternoon sun mid summer is brutal. But still, you have that date ingrained in your head and you gotta keep pushing.

Most races your entry fee is for a charity and that for me is a big reason to do races. I think I do races more for that reason than any other. It’s such a win win. You help a charity with your entry fee and yet you get a shirt, a medal, a piece of fruit, or more (hot chocolate races are awesome from what I hear) AND you get to race yourself, test yourself and your capabilities.

LIVE music! Or at least radio stations playing music. What a rush that is for me. Music is a big motivator for me. I only wish that the Rock & Roll was done more towards the winter months. Great music, but sooooo humid usually. And I don’t take the humidity well. So instead I usually volunteer for that one, and many others in the dead of summer heat. I am not a summer runner!

Some people actually thrive on running neck and neck with another in a race. For a few it really is competitive, especially when you become one of the fastest in an area, or a specific race. But still, it’s usually that competition with self. But running alongside others can be a push for you, especially when you start to drag. Usually I always keep someone who stands out who is going just a little faster than my pace, and I make myself keep up with them. And if I pass them, I focus on another who stands out. It all helps with focus, especially when I start to hit a wall and my legs just want me to stop. I look for that person and it becomes tunnel vision until I get over that hump.

Camaraderie! When you run with a team you don’t all necessarily run “together”. But you do have team members spread around the course who are out there giving you support and keeping an eye on you. Plus before and after the race, getting together with your team makes for a double the fun of the day! Some teams train together. The RWB runs together, and does cross-training together. Some times we do rock wall climbing or yoga too. Many bigger races have training teams for half marathons and marathons.

I love race expo’s! Packet pick up day is a fun time. Especially if you like shopping or trying out new gear. Often you can grab a great deal and learn about new advancements in gear and tech.

 

 

 

course_muertitoOr Not To Race

Some people shouldn’t run races. Plain and simple. For some it’s added pressure that takes away from the shear joy of the run. And the spontaneity of place and distance. Many runners and I’m one of those, especially when on a trail like to stop and take in nature, snap some pictures, enjoy the experience of feeling the air around me and the sights before me.

For others signing up for a race, no matter how much you know you’re only in competition with yourself, let the pressure of others running along with them dull the experience of the run. Then what’s the point of even running? You have to find joy. Or as RunJunkEes® say, “Find The magic In The Misery”. If it’s not fun, you’re just going to stop, so don’t do what makes you unhappy with your run.

I’ve talked to a few who just don’t like the crowds or the noise that events bring with them. While others feed off the rush of all that energy around them. I am a huge fan of the music. I like music when I walk or run. No chatting, just me, nature and music. Usually races like half marathons require a training schedule of some kind and some people just enjoy their runs to be more spur of the moment and unplanned. A free spirit approach, letting the run flow where it will free of constraint.

Weather can be iffy for some people living in certain areas making training for races difficult. Some see this as opportunity to toughen up and face the flurries or downpours. Not to mention some areas get pretty humid in the summer months. If I lived in Florida I would only run at night. But some see these weather obstacles as difficult to try and juggle specific training plans.

Not every charity is one you may want to donate to. I have one I will not run (no names will be mentioned here) because I personally don’t like how their monies are allocated through the charity. So I never run that race, ever. I don’t even volunteer for it.

And finally, my big pet peeve with races. I am not a morning person, not one bit. And getting up early for anything other than my job is always a constant mental battle with me. Most races you have to be out there before the sun even comes up. And on the weekend some times, that is just not sounding fun to me.

 

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So seriously, do what makes you happy and what makes you love your run and find excitement in your training. Running or race walking is trial and error. To run pavement or trails, races or no races, method of run training, etc… It’s all about makes you enjoy what you do. Running is not a competition and it’s not something that should be scary or torturous. It should be challenging yet fun. So get some good quality shoes fitted for you and lace up and get out there. Every step you take is another accomplishment and better health. Adding years to your life and life to your years. Above all else…

runhappy

personal opinion from personal experience – Not advice from an expert 👍🏼

RunJunkEes® Tip Of The Week:

Now that the weather is starting to get warmer and there’s more hours of daylight in the evening, you may be itching to get outside and run. But if you took a bit of a running break during the winter, don’t expect to be running at the same level as you did in the fall. Here are some tips to keep in mind as you head outside to take advantage of the nicer weather and ease back into running:

Make slow increases.
If you haven’t run consistently all winter, start your spring training with short, easy runs — no more than 3 or 4 miles at a time. Don’t run two days in a row. One of the easiest ways to get injured is to increase your mileage too soon, before you’ve established a good running base. Don’t bump up your mileage by more than 10 percent per week.

http://running.about.com/od/runningforbeginners/ss/runningmistakes.htm#step2

http://running.about.com/od/injuryprevention/tp/springrunning.htm

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