Class 2

You might wonder: If this is a running class, why did you walk today? Mainly so you can learn right away that walking can benefit a runner greatly. Here it helped you recover at a time when most of you aren't yet ready for everyday running.

Wednesday's run will again be by time instead of distance. You'll go out for either six or 12 minutes, then come back at the same pace. An extra-credit prize will go to whoever comes closest to a final time of 12 or 24 minutes.

TODAY'S EASY HALF-HOUR

(everyone listed here finished within a minute of 30; purpose was to recover from Monday's long run)

Haley

Linfeng

Challace

Marissa

Sanna

Dustin

Huimin

Jianguo

LESSON 2: F-I-T FORMULA

Our runs last an average of 20 to 30 minutes. This amount is based on the research of Dr. Kenneth Cooper, a giant in the fitness field. Cooper’s formula for improving as a runner: Run two to three miles, three to five days a week at a comfortable pace. It’s easier to remember as the F-I-T formula: frequency – three to five runs a week; intensity – comfortable pace; time – about 20 to 30 minutes. Even with walking breaks you can cover two miles in a half-hour, and many of you can comfortably run three miles (or more) in that time.