Pat’s Run Couch to 4.2 Mile Training Program Part Two!

The 18th Annual Pat’s Run, presented by TEKsystems is coming up right around the corner! We are looking forward to seeing you back in Tempe, for a safe and fun 4.2 miles! To best prepare you to complete this 4.2 mile feat, our friends at Banner Health developed the Couch to 4.2 Mile Training Program.

The basics of this running progression is suitable for individuals at most fitness levels, even those new to exercise. Over the course of 9 weeks, you will progress through different challenges to maximize your training while minimizing your risk for injury. This program requires just 3 runs a week; if at any point the running distance or time is too challenging, simply substitute walking and extend your total time. Most importantly, focus on slow, steady progress and fun!

This program is based off a 10 min/mile running pace or 6 mi/hour and a 20 min/mile walking pace or 3 mi/hour. If that’s too fast, just extend your total time to reach the mileage needed. Throughout your progression, be sure to dedicate one day a week as a full recovery day; however, you are welcome to supplement other rest days with light to moderate activities such as yoga, cycling, weight training, swimming, or walking.

Thanks again to our friends at Banner Health for all this program, we are looking forward to making this the best Pat’s Run yet! Follow along with the next three weeks of the training program below:

Week 4:

• Complete on Running days 1, 2, 3:
  • 5 min warm up and cool down each day
  • 4 jogging intervals: 5 min, 4 min, 3 min, 5 min
  • A 2 min walking interval occurs after each jogging interval
  • Estimated Total time: 35 min.
  • Total Distance: 2.35 mi

Week 5:

• 5 min warm up and cool down each day
• Complete on Running days 1 and 2
  • 3 Jogging intervals: 5 min, 8 min, 5 min
  • A 3 min walking interval occurs after each jogging interval.
  • Estimated Total time: 37 min.
  • Estimated Distance: 2.5 mi
• Complete on Running day 3:
  • 3 Jogging intervals: 10 min, 8 min, 5 min
  • A 2 min walking interval occurs between the jogging intervals
  • Estimated Total time: 37 min
  • Estimated Distance: 2.75 mi

Week 6:

• 5 min warm up and cool down each day
• Complete on Running days 1 and 2:
  • Jog 15 min, walk 3 min, jog 12 min
  • Estimated Total time: 40 min
  • Estimated Distance: 3.1 mi
• Complete on Running day 3:
  • Jog 20 min, walk 3, jog 7 min
  • Estimated Total time: 40 min
  • Estimated Distance: 3.1 mi

Week 7:

• 5 min warm and cool down completed daily
• Running day 1: Jog 25 min, walk 2 min, Jog 5 min
  • Estimated Total Time: 42 min.
  • Estimated Total Distance: 3.35 mi
• Running day 2: Jog 28 min, walk 2 min, Jog 5 min
  • Estimated Total Time: 45 min
  • Estimated Total Distance: 3.65 mi
• Running day 3: Jog 30 min, walk 2 min, Jog 5 min
  • Estimated Total Time: 42 min
  • Estimated Total Distance: 3.85

Week 8:

• 5 min warm up and cool down each day
• Running day 1: Jog 30 min, walk 2 min, Jog 7 min
  • Estimated Total Time: 49 min
  • Estimated Distance: 4.05 mi
• Running day 2 and 3: Jog 35 min, walk 2 min, Jog 7 min
  • Estimated Total time: 54 minutes
  • Estimated Distance: 4.55 mi (You have exceeded the total mileage needed for Pat’s
    Run!)

Week 9 (Building Endurance):

• 5 min warm up and cool down each day
• Running day 1: Jog 40 min
  • Estimated Total Time: 50 min
  • Estimated Total Distance: 4.25 mi
• Running day 2: Jog 35 min
  • Estimated Total Time: 45 min
  • Estimated Total Distance: 3.75 mi
• Running day 3: Jog 42 min (At a 10 min/mile pace you will run the entire course without stopping.)
  • Estimated Total Time: 52 min
  • Estimated Total Distance: 4.45 mi