Tek

Jaz sem popolnoma brez kondicije in sem v članku How to Begin Running, ki ga je paisley priplepila našla tale razpored. Zanima me kaj si mislite? Se splača po taki tehniki začet? Hoja -tek-hoja-tek.

Make running a habit. Follow this weekly schedule 3-days-a-week for a 2-month period:

1. • Week 1: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
   • Week 2: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
   • Week 3: Brisk five-minute warmup walk, then do two repetitions of the following:
     • Jog 200 yards (or 90 seconds)
     • Walk 200 yards (or 90 seconds)
     • Jog 400 yards (or 3 minutes)
     • Walk 400 yards (or 3 minutes)
   • Week 4: Brisk 5 minute warmup walk, then:
     • Jog 1/4 mile (or 3 minutes)
     • Walk 1/8 mile (or 90 seconds)
     • Jog 1/2 mile (or 5 minutes)
     • Walk 1/4 mile (or 2-1/2 minutes)
     • Jog 1/4 mile (or 3 minutes)
     • Walk 1/8 mile (or 90 seconds)
     • Jog 1/2 mile (or 5 minutes)
   • Week 5:
     • Workout 1: Brisk 5 minute warmup walk, then:
       • Jog 1/2 mile (or 5 minutes)
       • Walk 1/4 mile (or 3 minutes)
       • Jog 1/2 mile (or 5 minutes)
       • Walk 1/4 mile (or 3 minutes)
       • Jog 1/2 mile (or 5 minutes)
     • Workout 2: Brisk five-minute warmup walk, then:
       • Jog 3/4 mile (or 8 minutes)
       • Walk 1/2 mile (or 5 minutes)
       • Jog 3/4 mile (or 8 minutes)
     • Workout 3: Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
   • Week 6:
     • Workout 1: Brisk five-minute warmup walk, then:
       • Jog 1/2 mile (or 5 minutes)
       • Walk 1/4 mile (or 3 minutes)
       • Jog 3/4 mile (or 8 minutes)
       • Walk 1/4 mile (or 3 minutes)
       • Jog 1/2 mile (or 5 minutes)
     • Workout 2: Brisk five-minute warmup walk, then:
       • Jog 1 mile (or 10 minutes)
       • Walk 1/4 mile (or 3 minutes)
       • Jog 1 mile (or 10 minutes)
     • Workout 3: Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
   • Week 7: Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
   • Week 8: Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
   • Week 9: Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

Tudi jaz sem na začetku izmenično minuto hoje, minuto teka, potem sem
pa nekega dne najprej izmenično hodila in tekla, pa mi je nekje na
sredini proge ko sem tekla, kar pasalo teči in teči, pa sem kar tekla
ene par minut. Potem ti kar samo od sebe pride, da bi čedalje daljši
čas tekel, brez vmesne hoje.

Jaz sem pred kratkim na morju v Opatiji šla zvečer teč. Tam je čudovito sprehajališče, dolgo več kilometrov, idelano za večerni tek. Sicer sovražim tek pod prisilo, ko ti nekdo reče teči, pa te štopa (tekmovanja, meritve sposobnosti pa ta navlaka), ampak enkrat m je pač prijelo in sem šla za pol ure teč. Recimo da sem pretekla 4-5 km, ampak brez problema. Imam dovolj kondicije, ampak mi ni bilo treba nič stopnjevati forme kot prej opisano. Pač tečeš. Ampak potem sem stvar mogla opustiti, ker sem dobila gromozanski žulj na palcu in sem še komaj hodila...