Finish Strong Walk-to-Jog 15 week Program
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Finish Strong Walk-to-Jog 15 week Program
Author
Ken Nicodemus, MA, CMES
All plans by this CoachLength
12 Weeks
Typical Week
2 Strength, 1 Walk, 3 Other, 2 Day Off, 3 Run
Longest Workout
0:35 hrs
Plan Specs
running beginner
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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The user of this plan is a beginner runner or is returning to running after a long lay off or injury. The program is targeted to individuals who want to maximize their fitness and calorie burn potential and are willing to commit to 5-6 exercise days a week. This is the first phase of establishing a strong platform from which to begin continuous running. This program will include progressions in running, strength, flexiblity and core workouts. Be sure to check with your physician prior to beginning this or any exercise program.
Stats
Sample Day 1
Functional focus: After you are warmed up do 1 set of a basic whole body strength circuit. The focus should remain on proper form but resistance should be less than challenging. Do 12-15 reps at 50-60% of your 1RM. See sample: http://tinyurl.com/fitstop6
Sample Day 1
All workouts should start with a motion prep warm-up: See http://tinyurl.com/motionprep1
ms: Walk with your heart rate in zones 1 & 2. Vary your grade (incline) and speed throughout the workout. Keep heart rate in zone 2 for 2-5 minutes at a time and slow down for 2-3 minutes in zone 1. Maintain your 'Good' form the whole time.
Sample Day 2
Active recovery day. Fun activities or stretching program are encouraged today. More importantly try to incorporate physical activities that fold into your dailys schedule. For example: taking stairs, parking farther away, dog walk, after dinner/lunch stroll, etc.
Sample Day 2
Stretch the basic five: Hamstrings, quads/hip flexors, calves, lats and chest. See link for samples at: http://tinyurl.com/stretch5
Sample Day 3
Walk with your heart rate in zones 1 & 2. Vary your grade (incline) and speed throughout the workout. Keep heart rate in zone 2 for 2-5 minutes at a time and slow down for 2-3 minutes in zone 1. Maintain your 'Good' form the whole time.
Sample Day 4
Functional focus: After you are warmed up do 2 sets of a basic whole body strength circuit. The focus should remain on proper form but resistance should be less than challenging. Do 12-15 reps at 50-60% of your 1RM. See sample: http://tinyurl.com/fitstop6
Sample Day 4
Stretch the basic five: Hamstrings, quads/hip flexors, calves, lats and chest. See link for samples at: http://tinyurl.com/stretch5