The Beginning Runner's Handbook: The Proven 13-week Walk/run ProgramBecome a runner--in just weeks! If you're eager to join the millions of recreational joggers out there, or just improve your ability, these 13-week walk-run plans show exactly how to go about it. Developed by sports medicine physicians, and refined through years of clinic testing, this absolutely basic program spells out precisely how the beginner should train every single day. Walkers get on the road to long-term health and fitness by improving their cardiovascular conditioning, while first-time runners start with a combination of walking and jogging until they reach their goal of continuous running for 50 minutes. Personal anecdotes address everything from motivation to injury. Soon you'll be out in the park or on the track, enjoying a run and prolonging your life! |
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13-week walk/run program 30 seconds Achilles tendon aerobic anaerobic ankle athletes body bone calcium calories carbohydrate Champaign cool-down cross training Cross-country skiing cycling diet energy exercise Exhale Fartlek feel feet flexibility foot goals heart Hold the stretch Human Kinetics iliotibial band in-line skating increase injury knee minutes and 30 ml ½ cup Monday Tuesday Wednesday muscles ning nutrients Nutrition overpronation oxygen pain physical activity Plantar fasciitis pronation protein quadriceps race Run 40 minutes Run 45 minutes Run slow RUNNER PROFILE runner's knee Runner's World running group running technique says Session 3 50 shoes shoulders slow and easy slowly sport medicine started strength training Sunday Monday Tuesday tendon Thursday Friday Saturday Tim Noakes training log training session triathlon Tuesday Wednesday Thursday vitamin Walk 2 minutes warm warm-up wear Wednesday Thursday Friday WEEK