Prepare for Pat’s Run with this Couch to 4.2 Training Program with Banner Health!

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 first three weeks of the training program below:

Week 1

• Complete on Running days 1, 2, 3
• 5 min warm up and cool down each day
• Jog 60 sec, walk 90 sec, 8 times total
• Estimated total time: 30 min
• Estimated Daily Distance: 1.65 mi
• Extend the walking time past 90 seconds if this is not enough recovery time

Week 2

• Complete on Running days 1, 2, 3
• 5 min warm up and cool down each day
• Jog 90 sec, walk 2 min, 6 times total
• Estimated Total time: 31 min
• Estimated Daily Distance: 1.75 mi

Week 3

• Complete on Running days 1, 2, 3
• 5 min warm up and cool down each day
• Jog 90 sec, walk 60 sec, jog 3 min, walk 2 min, 3 times total
• Estimated Total time: 32.5 min
• Estimated Daily Distance: 2.05 mi