INC Challenger Progress Report - Fort 4 Fitness

By Mary Collins
By Nina Settappa

June 18, 2010 Updated Nov 18, 2010 at 5:14 PM EDT

FORT WAYNE, Ind. (Indiana's NewsCenter)-- Running 13 miles sounds daunting, but when you train smart and slow, it's an achievable goal.

Again this year, Indiana's NewsCenter is following a group of local, admitted non-runners willing to train for Fort Wayne's half marathon, Fort 4 Fitness.

This morning we meet Linda Middleton. Just a few weeks ago she struggled to walk accross a parking lot.

Listen, watch and be inspired to join her as she continues her path of adding excercise into her routine with the goal of crossing that finish line on September 26th. That's when thousands will pack the streets of downtown Fort Wayne for the second annual Fort 4 Fitness Half-Marathon / 4- Mile Walk-Run .

Here's your run/walk training program.
.

Days 1-4 walk 20 minutes
Days 5-8 walk 30 minutes

Do program on Monday, Wednesday, Friday, Saturday (Days 2,4,6,7)
*Do not run on the off days.

Week 1 Run 1 minute, walk 5 minute. Repeat 5 times (30 minutes)
Week 2 Run 2 minutes, walk 4 minutes. Repeat 5 times (30 minutes)
Week 3 Run 3 minutes, walk 3 minutes. Repeat 5 times (30 minutes)
Week 4 Run 4 minute, walk 2 minutes. Repeat 5 times (30 minutes)
Week 5 Run 5 minutes, walk 2.5 minutes. Repeat 4 times (30 minutes)
Week 6 Run 6 minutes, walk 2 minutes. Repeat 3 times, then run 6 minutes (30 minutes)
Week 7 Run 7 minutes, walk 3 minutes. Repeat 3 times (30 minutes)
Week 8 Run 8 minutes, walk 2 minutes. Repeat 3 times (30 minutes).
Week 9 Run 9 minutes, walk 2 minutes. Repeat 2 times, then run 8 minutes (30 minutes)
Week 10 Run 9 minutes, walk 1 minute. Repeat 3 times (30 minutes)
Week 11 Run 13 minutes, walk 2 minutes. Repeat 2 times (30 minutes)
Week 12 Run 14 minutes, walk 1 minute. Repeat 2 times (30 minutes)
*If you feel tired, repeat Week 9 before moving to Week 10
Week 13 Run 30 minutes.

Begin with the week number that corresponds to your current tolerance.

Always conclude training session with static stretching of the calves, quads, hamstrings,
hip extensors, hip flexes, and lateral hip muscles.


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