Tuesday, February 19, 2013

Running from the Law for this Wednesday, February 20th

Week
Day 1
Day 2
Day 3
1
5 min warm-up
Run 60 sec
Walk 90 sec
- 9 times -
5 min cool down
5min warm-up
Run 60 sec
Walk 90 sec
- 9 times -
5 min cool down
5min warm-up
Run 60 sec
Walk 90 sec
- 9 times -
5 min cool down
2
5min warm-up
Run 60 sec
Walk 90 sec
Run 90 sec
Walk 90 sec
- 5 times -
5 min cool down
5min warm-up
Run 60 sec
Walk 90 sec
Run 90 sec
Walk 90 sec
- 5 times -
5 min cool down
5min warm-up
Run 60 sec
Walk 90 sec
Run 90 sec
Walk 90 sec
- 5 times -
5 min cool down
3
5min warm-up
Run 3 min
Walk 2 min
Run 90 sec
Walk 2 min
- 2 times -
5 min cool down
5min warm-up
Run 3 min
Walk 2 min
Run 90 sec
Walk 2 min
- 2 times -
5 min cool down
5min warm-up
Run 3 min
Walk 2 min
Run 90 sec
Walk 2 min
- 2 times -
5 min cool down
4
5min warm-up
Run 4 min
Walk 2 min
Run 6 min
Walk 3 min
Run 4 min
Walk 2 min
- Once -
5 min cool down
5min warm-up
Run 4 min
Walk 2 min
Run 6 min
Walk 3 min
Run 4 min
Walk 2 min
- Once -
5 min cool down
5min warm-up
Run 4 min
Walk 2 min
Run 6 min
Walk 3 min
Run 4 min
Walk 2 min
- Once -
5 min cool down
5
5min warm-up
Run 5 min
Walk 2 min
Run 4 min
Walk 2 min
Run 5 min
Walk 2 min
Run 4 min
- Once -
5 min cool down
5min warm-up
Run 6 min
Walk 1 min
Run 4 min
Walk 1 min
Run 6 min
- Once -
5 min cool down
5min warm-up
Run 7 min
Walk 2 min
Run 5 min
Walk 2 min
Run 7 min
- Once -
5 min cool down
6
5min warm-up
Run 8 min
Walk 3 min
Run 8 min
- Once -
5 min cool down
5min warm-up
Run 10 min
Walk 3 min
Run 10 min
- Once -
5 min cool down
5min warm-up
Run 20 min
- Once -
5 min cool down
7
5min warm-up
Run 20 min
Walk 3 min
Run 5 min
- Once -
5 min cool down
5min warm-up
Run 26 min
- Once -
5 min cool down
5min warm-up
Run 27 min
- Once -
5 min cool down
8
5min warm-up
Run 28 min
- Once -
5 min cool down
5min warm-up
Run 29 min
- Once -
5 min cool down
5min warm-up
Run 30 min
- Once -
5 min cool down

Here is the new 5K program that our 5K runners are doing- come and join in.  New runners welcome!

On Wednesday, February 20th, the 5K folks will do Week 4 and the 10K runners will be doing 3 miles.  It should be nice weather, so bring your running shoes.

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