Manitoba Marathon 2015


*If you are looking for a training program for the Manitoba Liquor & Lotteries Full Marathon, Intrepid Dezine Half Marathon, or even Winnipeg Free Press 10K, contact any one of the runningroom locations.

Want to get from the couch, to participating in Manitoba Marathon’s 2.6 mile Great-West Life Super Run, Winnipeg Free Press 10K, or the Manitoba Marathon Marathon Relay? Here’s the program for you! Your “WALK JOG RUN” program is designed by Jeff Galloway to help you onto an easy road to fitness and eventually to the Start Line of the Manitoba Marathon. This program is geared for participation in the 2.6 mile Great-West Life Super Run, or The Free Press 10k, and can even be used for the Popeye’s Relay (if the longest runs are extended beyond 30 minutes).

Be sure to check with your doctor before starting this or any fitness program, and then schedule your workout for two or three times a week. The time you spend training can be “your” time alone, or you might encourage your spouse or a friend to “get fit” with you!

Not quite up to the jog part? That’s OK — the goal is to “simply get going!” It’s fine just to walk, as long as you are active for the whole training time you have set aside. Don’t worry about how far or how fast you are going. Use the “Talk Test”; if you can’t talk when you are running, you are going too fast! Slow down, enjoy the scenery, enjoy the company! Each training day should be followed by a rest day or a cross-training day.

Challenge yourself! Keep at it, keep to your schedule, and you will be surprised to find out that YOU CAN DO IT! In no time at all, you’ll be crossing your first Finish Line, and setting your own new PR (personal record) at the Manitoba Marathon.

  • Week 1: 10-15 minutes twice during the week. Walk 5 minutes, jog 1 minute.

  • Week 2: 15-20 minutes twice during the week. Walk 4 minutes, jog 1 minute.

  • Week 3: 20-25 minutes twice during the week. Walk 3 minutes, jog 1 minute.

  • Week 4: 25-30 minutes twice during the week. Walk 2 minutes, jog 1 minute.

  • Week 5: 30 minutes twice during the week. Walk 1 minute, jog 1 minute.

  • Week 6: 30 minutes twice during the week. Walk 2 minutes, jog 2 minutes. End session with a 5 minute walking cool down.

  • Week 7: 30 minutes 2-3 times during the week. Walk 2 minutes, jog 3 minutes. End session with a 5 minute walking cool down.

  • Week 8: 30 minutes 2-3 times during the week. Walk 2 minutes, jog 4 minutes. End session with a 5 minute walking cool down.

  • Week 9: 30 minutes 2-3 times during the week. Walk 2 minutes, jog 5 minutes. End session with a 5 minute walking cool down.

  • Week 10: 30 minutes 2-3 times during the week. Walk 1 minute, jog 5 minutes. End session with a 5 minute walking cool down.

 

That’s it! Wasn’t that easy? Your are ready for the 2.6 mile Great-West Life Super Run, The Free Press 10K Walk, or maybe you are ready to be member of a Relay Team. Just remember, if you aren’t comfortable jogging, then walk-but remember -keep moving.