Updated: August 26, 2011

May 5, 2009

My physical therapist just gave me the go-ahead to run on my ankle, but I don't want to injure it again by pushing myself too hard, too soon. So my trainer, Lauren Kern from Equinox, worked out this great eight-week interval program for the treadmill that will get me up to speed safely.

Week 1

Monday, Wednesday, and Friday: Alternate running 3 minutes at 5.5 mph with walking 3 minutes at 4.0 mph, for a total of 60 minutes.

Saturday: Alternate running 10 minutes at 5.5 mph with walking 5 minutes at 4.0 mph, for a total of 60 minutes.

Week 2

Monday, Wednesday, Friday: Alternate running 4 minutes at 5.5 mph with walking 4 minutes at 4.0 mph, for a total of 60 minutes.

Saturday: Alternate running 15 minutes at 5.5 mph with walking 5 minutes at 4.0 mph, for a total of 60 minutes.

Weeks 3 through 8

Monday, Wednesday, Friday: Add 1 minute to each running and walking interval every week until each one is 10 minutes long.

Saturday: Add 5 minutes to the running intervals until you can run for 45 minutes without stopping. Walk 5 minutes at 4.0 mph between the running intervals, stopping after a total of 60 minutes.

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