Teacher Zen! Ways to Prepare Yourself for Your Best Year Yet
Runningpresentation
-
Upload
memccarthy2 -
Category
Education
-
view
350 -
download
0
description
Transcript of Runningpresentation
![Page 1: Runningpresentation](https://reader034.fdocuments.in/reader034/viewer/2022042813/54bd21a24a7959266d8b456b/html5/thumbnails/1.jpg)
Walking to Jogging
A training program for beginning runners.
![Page 2: Runningpresentation](https://reader034.fdocuments.in/reader034/viewer/2022042813/54bd21a24a7959266d8b456b/html5/thumbnails/2.jpg)
Dress like a runner
Necessary Accessories
socks
Shoes Proper undergarments
sunglasses or hat hydration system
Sport watchesConsider a heart monitor
Shorts and Tops
mittens NOT gloves
Apparel for rain and cold
Dressing like a runner
![Page 3: Runningpresentation](https://reader034.fdocuments.in/reader034/viewer/2022042813/54bd21a24a7959266d8b456b/html5/thumbnails/3.jpg)
Frequently Asked Questions
QuickTime™ and aTIFF (Uncompressed) decompressor
are needed to see this picture.
![Page 4: Runningpresentation](https://reader034.fdocuments.in/reader034/viewer/2022042813/54bd21a24a7959266d8b456b/html5/thumbnails/4.jpg)
Self-conscious?
![Page 5: Runningpresentation](https://reader034.fdocuments.in/reader034/viewer/2022042813/54bd21a24a7959266d8b456b/html5/thumbnails/5.jpg)
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.
![Page 6: Runningpresentation](https://reader034.fdocuments.in/reader034/viewer/2022042813/54bd21a24a7959266d8b456b/html5/thumbnails/6.jpg)
Walking to Jogging: 3-5 x week
Week 1: Walk 10 minutes to begin and end 30 minute session. Alternate walking and jogging for middle 10 minutes. Goal by week’s end: 2 minute running
segments.
![Page 7: Runningpresentation](https://reader034.fdocuments.in/reader034/viewer/2022042813/54bd21a24a7959266d8b456b/html5/thumbnails/7.jpg)
Walking to Jogging: 3-5 x week
Week 2: Walk 8 minutes to begin and end 30 minute session. Alternate walking and jogging during the middle 14 minutes. Week 2 Goal: Work up to 4 minute running
segments.
![Page 8: Runningpresentation](https://reader034.fdocuments.in/reader034/viewer/2022042813/54bd21a24a7959266d8b456b/html5/thumbnails/8.jpg)
Walking to Jogging: 3-5 x week
Week 3: Walk 5 minutes to begin and end 30 minute session. Alternate walking and jogging during the middle 20 minutes. Week 3 goal: 6 minute running segments.
![Page 9: Runningpresentation](https://reader034.fdocuments.in/reader034/viewer/2022042813/54bd21a24a7959266d8b456b/html5/thumbnails/9.jpg)
Walking to Jogging: 3-5 x week
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. Week 4 goal: two 10 minute running
segments.
![Page 10: Runningpresentation](https://reader034.fdocuments.in/reader034/viewer/2022042813/54bd21a24a7959266d8b456b/html5/thumbnails/10.jpg)
Walking to Jogging: 3-5 x week
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. Week 5 goal: 15 minute running segment.
![Page 11: Runningpresentation](https://reader034.fdocuments.in/reader034/viewer/2022042813/54bd21a24a7959266d8b456b/html5/thumbnails/11.jpg)
Walking to Jogging: 3-5 x week
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. Week 6 goal: 30 minutes of continuous
running.
![Page 12: Runningpresentation](https://reader034.fdocuments.in/reader034/viewer/2022042813/54bd21a24a7959266d8b456b/html5/thumbnails/12.jpg)
Walking & Running Minute Goals
0
5
10
15
20
25
30
35
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
WalkingRunning
![Page 13: Runningpresentation](https://reader034.fdocuments.in/reader034/viewer/2022042813/54bd21a24a7959266d8b456b/html5/thumbnails/13.jpg)
Beginning Running Video