Every Mile for Boston

Last October, I posted a running workout; today I am reposting it as tribute to the tragedy at the Boston Marathon.

3-mile Run

Begin each workout with a warm up and stretch.

Week 1: Run 3 times a week as follows. (Leave at least 1 day of rest in between runs).

  • Beginner: Run/Walk 3 miles – Run half a lap and walk two and half. Do this 4 times and you’ve completed 3 miles.
  • Intermediate: Run/Sprint 3 miles – Run 2.75 miles (11 laps), and for the final lap (your 12th lap) alternate sprinting a quarter lap and walking a quarter lap.
  • Advanced: Run/Sprint/Stairs – Run 2 miles (8 laps), alternate sprinting a quarter lap and walking a quarter lap for 1 mile (4 laps), and finish off with 1 minute of stairs.

Week 2: Run 3 times a week as follows. (Leave at least 1 day of rest in between runs).

  • Beginner: Run/Walk 3 miles – Run a lap and walk two. Do this 4 times and you’ve completed 3 miles.
  • Intermediate: Run/Sprint 3 miles – Run 2.5 miles (10 laps), and alternate sprinting a quarter lap and walking a quarter lap for the last two laps (the 11th and 12th laps).
  • Advanced: Run/Sprint/Stairs – Run 2 miles (8 laps), alternate sprinting a quarter lap and walking a quarter lap for 1 mile (4 laps), and finish off with 2 minutes of stairs.

Week 3: Run 3 times a week as follows. (Leave at least 1 day of rest in between runs).

  • Beginner: Run/Walk 3 miles – Run one and half laps and walk one and a half. Do this 4 times and you’ve completed 3 miles.
  • Intermediate: Run/Sprint 3 miles – Run 2.25 miles (9 laps), and alternate sprinting a quarter lap and walking a quarter lap for the last laps (the 10th, 11th and 12th laps).
  • Advanced: Run/Sprint/Stairs – Run 2 miles (8 laps), alternate sprinting a quarter lap and walking a quarter lap for 1 mile (4 laps), and finish off with 3 minutes of stairs.

Week 4: Run 3 times a week as follows. (Leave at least 1 day of rest in between runs).

  • Beginner: Run/Walk 3 miles – Run two laps and walk one. Do this 4 times and you’ve completed 3 miles.
  • Intermediate: Run/Sprint 3 miles – Run 2 miles (8 laps), and alternate sprinting a quarter lap and walking a quarter lap for the last mile (4 laps).
  • Advanced: Run/Sprint/Stairs – Run 2 miles (8 laps), alternate sprinting a quarter lap and walking a quarter lap for 1 mile (4 laps), and finish off with 4 minutes of stairs.

End each workout with a cool down and stretch.

Every mile for Boston.

Safety Briefing

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