Run Less Run Faster

This is the book that I used to become a runner!  Back in 2011, I never knew I would be a runner.  Four years later I don't know what I would do without my stress reliever of running.  Below is the 12-week plan that I used!  P.S. I love running now!!!

12 week running program

·         Week 1:

o   walk 10, (run 1 walk 2) X4, walk 10 <3 days>

·         Week 2:

o   walk 10, (run 2 walk 2) X3, walk 10 <3 days>

·         Week 3:

o   Warm Up 10 minutes, (Run 2 min, Walk 1 min) X 4, Cool Down 10 minutes  [32 minutes total]  <3 days>

·         Week 4:

o   Warm Up 10 minutes, (Run 3 min, Walk 1 min) X4, Cool Down 10 minutes [36 minutes total] <2 days>

o   Warm Up 10 minutes, (Run 3 min, Walk 1 min) X5, Cool Down 10 minutes [40 minutes total] <3rd day>

·         Week 5:

o   Warm Up 10 minutes, (Run 4 min, Walk 2 min) X4, Cool Down 10 minutes [44 minutes total] <2 days>

o   Warm Up 10 minutes, (Run 4 min, Walk 1 min) X5, Cool Down 10 minutes [45 minutes total] <3rd day>

·         Week 6:   

o   Warm Up 10 minutes, (Run 4 min, Walk 1 min) X6, Cool Down 10 minutes [50 minutes total] <2 days>

o   Warm Up 10 minutes, (Run 5 min, Walk 1 min) X5, Cool Down 10 minutes [50 minutes total] <3rd day>

·         Week 7:      

o   Warm Up 10 minutes, (Run 5 min, Walk 1 min) X6, Cool Down 10 minutes [56 minutes total] <2 days>

o   Warm Up 10 minutes, (Run 6 min, Walk 1 min) X5, Cool Down 10 minutes [55 minutes total] <3rd day> 

·         Week 8:    

o   Warm Up 10 minutes, Run 1 mile, Walk 5 minutes, (Run 6 min, Walk 1 min) X3, Cool Down 10 minutes [50 minutes] <2 days>

o   Warm Up 10 minutes, Run 1 mile, Walk 5 minutes, Run 1 mile, Cool Down 10 minutes [45 minutes] <3rd day>

·         Week 9:    

o   Warm Up 10 minutes, Run 1.5 miles, Cool Down 10 minutes [35 minutes] <1 day>

o   Warm Up 10 minutes, Run 1.5 miles, Walk 5 minutes, Run 1/2 mile, Cool Down 10 minutes [40 minutes] <1 day>

o   Warm Up 10 minutes, Run 2 miles, Cool Down 5 minutes [35 minutes] <1 day>

·         Week 10:  

o   Warm Up 10 minutes, Run 2 miles, Cool Down 5 minutes [35 minutes] <2 days>

o   Warm Up 10 minutes, Run 2.5 miles, Cool Down 5 minutes [40 minutes] <1 day>

·         Week 11:  

o   Warm Up 10 minutes, Run 2 miles, Cool Down 10 minutes [40 minutes] <2 days>

o   Warm Up 10 minutes, Run 3 miles, Cool Down 5 minutes [45 minutes] <1 day>

·         Week 12:  

o   Warm Up 10 minutes, Run 2 miles, Cool Down 10 minutes [40 minutes] <2 day>

·         Race Day