Class 2

You did today what I believe in enough to do most days of every week myself – about 30 minutes easily. What feels “easy” varies from day to day, and so does the running pace and amount of walking. This practice has served me well for a long time. I hope it will do the same for you in this class.

On Wednesday we continue the by-time theme, but with a different purpose. You will run either 12 or 24 minutes, going out for half that long (six or 12 minutes) and then coming back to where you started. This will give you about the same distance as your Monday run.

TODAY’S EASY HALF-HOUR

(no exact times, distances or paces recorded; target was to keep it easy, whatever that means to you – walk only, walk/run or run; all participants listed here)

Megan

Brianna

Asilia

Vadim

Cong

Kate

Becky

Jie

Nathaniel

Guangyu

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.