PSI Folder 07

1
Start Right – Walk/Run Program
Warm Up
Training
Cool Down
Week 1
Session 1
Session 2
Session 3
10mins Walk & Drills
110mins Walk & Drills
10mins Walk & Drills
Run 30secs and walk 4 & half min. Do this 4 times
Run 30secs and walk 4 & half min. Do this 4 times
Run 30secs and walk 4 & half min. Do this 4 times
10mins Walk
10mins Walk
10mins Walk
Week 2
Session 1
Session 2
Session 3
10mins Walk & Drills
10mins Walk & Drills
10mins Walk & Drills
Run 1 min and walk 4mins. Do this 4 times
Run 1 min and walk 4mins. Do this 4 times
Run 1 min and walk 4mins. Do this 5 times
10mins Walk
10mins Walk
10mins Walk
Week 3
Session 1
Session 2
Session 3
10mins Walk & Drills
10mins Walk & Drills
10mins Walk & Drills
Run 2 min and walk 3mins. Do this 4 times
Run 2 min and walk 3mins. Do this 4 times
Run 2 min and walk 3mins. Do this 5 times
10mins Walk
10mins Walk
10mins Walk
Week 4
Session 1
Session 2
Session 3
10mins Walk & Drills
10mins Walk & Drills
10mins Walk & Drills
Run 3mins and walk 2mins. Do this 4 times
Run 3mins and walk 2mins. Do this 4 times
Run 3mins and walk 2mins. Do this 5 times
10mins Walk
10mins Walk
10mins Walk
Week 5
Session 1
Session 2
Session 3
10mins Walk & Drills
10mins Walk & Drills
10mins Walk & Drills
Run 4mins and walk 1min. Do this 4 times
Run 4mins and walk 1min. Do this 5 times
Run 4mins and walk 1min. Do this 5 times
10mins Walk
10mins Walk
10mins Walk
Week 6
Session 1
Session 2
Session 3
10mins Walk & Drills
10mins Walk & Drills
10mins Walk & Drills
Run 5mins and walk 1 min. Do this 4 times
Run 5mins and walk 1 min. Do this 5 times
Run 5mins and walk 1 min. Do this 5 times
10mins Walk
10mins Walk
10mins Walk
Week 7 • Recovery Week
Session 1
10mins Walk & Drills
Session 2
10mins Walk & Drills
Session 3
10mins Walk & Drills
Run 6 min and walk 1 min. Do this 4 times
Run 6 min and walk 1 min. Do this 4 times
Run 6 min and walk 1 min. Do this 3 times
10mins Walk
10mins Walk
10mins Walk
Week 8
Session 1
Session 2
Session 3
10mins Walk & Drills
10mins Walk & Drills
10mins Walk & Drills
Run 7 min and walk 1 min. Do this 4 times
Run 7 min and walk 1 min. Do this 4 times
Run 8 min and walk 1 min. Do this 4 times
10mins Walk
10mins Walk
10mins Walk
Week 9
Session 1
Session 2
Session 3
10mins Walk & Drills
10mins Walk & Drills
10mins Walk & Drills
Run 8 min and walk 1 min. Do this 4 times
Run 10 min and walk 1 min. Do this 3 times
Run 10 min and walk 1 min. Do this 3 times
10mins Walk
10mins Walk
10mins Walk
Week 10 Session 1
Session 2
Session 3
10mins Walk & Drills
10mins Walk & Drills
10mins Walk & Drills
Run 12 min and walk 1 min. Do this 3 times
Run 12 min and walk 1 min. Do this 3 times
Run 14 min and walk 90 sec. Do this 3 times
10mins Walk
10mins Walk
10mins Walk
Week 11 Session 1
Session 2
Session 3
10mins Walk & Drills
10mins Walk & Drills
10mins Walk & Drills
Run 15 min and walk 90 sec. Do this 3 times
Run 16 min and walk 1 min. Do this 2 times
Run 18 min and walk 90 sec. Do this 3 times
10mins Walk
10mins Walk
10mins Walk
Week 12 Session 1
Session 2
Session 3
10mins Walk & Drills
10mins Walk & Drills
10mins Walk & Drills
Run 18 min and walk 90 sec. Do this 3 times
Run 20 min and walk 1 min. Do this 3 times
Run 20 min and walk 1 min. Do this 2 times
10mins Walk
10mins Walk
10mins Walk
Week 13 Session 1
Session 2
Session 3
10mins Walk & Drills
10mins Walk & Drills
10mins Walk & Drills
Run 20 min ONLY – Taper for your race
Run 10 min ONLY – Taper for your race
Times Colonist Run
10mins Walk
10mins Walk
10mins Walk
Training Questions?
Ask our Online Coach, Bruce Deacon! A double Olympian in
Marathon and a Pan American Games silver medalist, he will be
available to answer your questions. Just e-mail [email protected].
Training Programs designed by Maxine Morrison.