The Olga Experiment

part one

It happens to the best of us, we workout every day, we are in the best shape in our lives. . .we attract the opposite sex so well that there should be a law against it and then we meet Mr. or Mrs. Right! We can't think straight, we get married and then decide, we HAVE to reproduce! The baby comes and we are SO HaPPY! Wait for it . . . a few weeks pass and we get a good look at ourselves in the mirror and realize, we need to get back out there (working out that is)! We need to get back in shape and feel GOOD about ourselves! DOH! I need to run again!

Ok, so it may not happen EXACTLY like that but now you know what went through my head! Little vain, maybe? At some point, we want to get back in shape and running is the easiest way to start. Not everyone likes running but when that is all you think about, you like it. . . you know it!

Right now, I am working on the "Olga Experiment" and you ask, what the heck is this? It's a running workout for beginners.  You start out SLOW and work your way up to your goal.  Right now, the first stage of this experiment is building strength and endurance during interval runs.  Check out the workout below and see where we are at and how we progress! This is a great workout for women who have just had a baby and want to increase their running stamina! Couples that just had a baby and both mom and pop have put on a little extra love; great workout and support for a new couple!

WEEK ONE:

Monday:  5 minutes of dynamic stretching / 3 minute run 2 minute walk (X4) / Static Stretching and assisted stretching with trainer (12 minute pace per mile) 

***Allow for slower pace and stopping to catch breath!***

Wednesday: 5 minutes of dynmaic stretching / 3 minute run 2 minute walk (X5) / Static Stretching and assisted stretching with trainer (11:30 minute pace per mile)

***Allow for slower pace and stopping to catch breath!***

Friday:  5 minutes of dynmaic stretching / 3 minute run 2 minute walk (X5) / Static Stretching and assisted stretching with trainer (11:30 minute pace per mile)

WEEK TWO:

Monday:  5 minutes of dynamic stretching / 4 minute run 1.5 minute walk (X4) / Static Stretching and assisted stretching with trainer (11:30 minute pace per mile) 

Wednesday: 5 minutes of dynmaic stretching / 4 minute run 1 minute walk (X4) / Static Stretching and assisted stretching with trainer (11:00 minute pace per mile)

***Allow for slower pace and stopping to catch breath!***

Friday: 5 minutes of dynmaic stretching / 4 minute run 1 minute walk (X5) / Static Stretching and assisted stretching with trainer (10:30-11:00 minute pace per mile)

WEEK THREE:

Monday:  5 minutes of dynamic stretching / 4 minute run 45 second walk (X5) / Static Stretching and assisted stretching with trainer (10:30 minute pace per mile) 

Wednesday: 5 minutes of dynmaic stretching / 5 minute run 30 second walk (X5) / Static Stretching and assisted stretching with trainer (10:30 minute pace per mile)

***Allow for slower pace and stopping to catch breath IF HILLS ARE INVOLVED!***

Friday: 5 minutes of dynmaic stretching / 5 minute run 30 second walk (X6) / Static Stretching and assisted stretching with trainer (10:15 minute pace per mile)

Next step into part two, she is ready to run a 5 miler with 1:30 minute break between each mile.