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2010 Tulsa Run 15K Run Schedule

Hillcrest HealthCare System is a Platinum Sponsor of the 2010 Tulsa Run. We have designed a week-by-week training program specifically for the 31st Tulsa Run.

Click on a link below to view that week's exercise schedule. Click here to go back.

• Week 1

  Aerobic
  total sessions per week	4 sessions
  2 sessions	25 minutes (combo of bike, rower, Stairmaster, etc)
  2 sessions	25 minutes treadmill or track brisk walking
  Level:  MODERATE
  Weight Training
  total sessions per week	2 sessions

• Week 2

  Aerobic
  total sessions per week	5 - 6 sessions
  2 sessions	30 minutes (combo of bike, rower, Stairmaster, etc)
  3 sessions	30 minutes treadmill or track brisk walking
  Level:  MODERATE
  Weight Training
  total sessions per week	2 sessions

• Week 3

  Aerobic
  total sessions per week	5 - 6 sessions
  2 sessions	35 minutes (combo of bike, rower, Stairmaster, etc)
  3 sessions	35 minutes treadmill or track brisk walking
  Level:  MODERATE
  Weight Training
  total sessions per week	2 sessions

• Week 4

  Aerobic
  total sessions per week	5 - 6 sessions
  2 sessions	40-45 minutes (combo of bike, rower, Stairmaster, etc)
  3 sessions	40 minutes treadmill or track walk/jog jog total of 10 minutes.
  Level:  MODERATE
  Weight Training
  total sessions per week	2 sessions

• Week 5

  Aerobic
  total sessions per week	5 - 6 sessions
  2-3 sessions	40 - 45 minutes (combo of bike, rower, Stairmaster, etc)
  3 sessions	45-50 minutes treadmill or track walk/jog jog total of 15-20 minutes
  Level:  MODERATE
  Weight Training
  total sessions per week	2 sessions

• Week 6

  Aerobic
  total sessions per week	5 - 6 sessions
  2-3 sessions	45 minutes (combo of bike, rower, Stairmaster, etc)
  3 sessions	40-50 minutes treadmill or track walk/jog jog total of  20 minutes
  Level:  MODERATE
  Weight Training
  total sessions per week	2 sessions

• Week 7

  Aerobic
  total sessions per week	5 - 6 sessions
  2-3 sessions	45-50 minutes (combo of bike, rower, Stairmaster, etc)
  3 sessions	40-50 minutes treadmill or track walk/jog  jog total of 20-30 minutes
  Level:  MODERATE
  Weight Training
  total sessions per week	2 sessions

• Week 8

  Aerobic
  total sessions per week	5 - 6 sessions
  2-3 sessions	45-50 minutes (combo of bike, rower, Stairmaster, etc)
  3 sessions	40-50 minutes treadmill or track walk/jog  jog total of 2.0 miles
  Level:  MODERATE
  Weight Training
  total sessions per week	2 sessions

• Week 9

  Aerobic
  total sessions per week	5 - 6 sessions
  2-3 sessions	50-60 minutes (combo of bike, rower, Stairmaster, etc)
  3 sessions	60 minutes treadmill or track walk/jog  jog total of 2.5 miles
  Level: 1 hard | 1 easy | 2-3 moderate
  Weight Training
  total sessions per week	2 sessions

• Week 10

  Aerobic
  total sessions per week	5 - 6 sessions
  2-3 sessions	50-60 minutes (combo of bike, rower, Stairmaster, etc)
  3 sessions	60 minutes treadmill or track walk/jog  jog total of 3.0 miles
  Level: 1 hard | 1 easy | 2-3 moderate
  Weight Training
  total sessions per week	2 sessions

• Week 11

  Aerobic
  total sessions per week	5 - 6 sessions
  2-3 sessions	50-60 minutes (combo of bike, rower, Stairmaster, etc)
  3 sessions	60 minutes treadmill or track walk/jog  jog total of- 3.5 4.0 miles
  Level: 1 hard | 1 easy | 2-3 moderate
  Weight Training
  total sessions per week	2 sessions

• Week 12

  Aerobic
  total sessions per week	5 - 6 sessions
  2-3 sessions	45- 60 minutes (combo of bike, rower, Stairmaster, etc)
  2 sessions	60 minutestreadmill or track walk/jog  jog total of- 3.5 4.0 miles
  Level: 1 hard | 1 easy | 2 moderate
  1 session	long slow run 4.0 - 4.5 miles
  Weight Training
  total sessions per week	2 sessions

• Week 13

  Aerobic
  total sessions per week	5 - 6 sessions
  2-3 sessions	45- 60 minutes (combo of bike, rower, Stairmaster, etc)
  2 sessions	60 minutes treadmill or track walk/jog  jog total of- 3.5 4.0 miles
  Level: 1 hard | 1 easy | 2 moderate
  1 session	long slow run 4.5 - 5.0 miles
  Weight Training
  total sessions per week	2 sessions

• Week 14

  Aerobic
  total sessions per week	5 - 6 sessions
  2-3 sessions	45- 60 minutes (combo of bike, rower, Stairmaster, etc)
  2 sessions	60 minutes treadmill or track walk/jog  jog total of 4.0-4.5 miles
  Level: 1 hard | 1 easy | 2 moderate
  1 session	long slow run 4.5 - 5.0 miles
  Weight Training
  total sessions per week	2 sessions

• Week 15

  Aerobic
  total sessions per week	5 - 6 sessions
  2-3 sessions	45- 60 minutes (combo of bike, rower, Stairmaster, etc)
  2 sessions	60 minutes treadmill or track walk/jog  jog total of 4.0-4.5 miles
  Level: 1 hard | 1 easy | 2 moderate
  1 session	long slow run 5.0 - 5.5 miles
  Weight Training
  total sessions per week	2 sessions

• Week 16

  Aerobic
  total sessions per week	5 - 6 sessions
  2-3 sessions	45- 60 minutes (combo of bike, rower, Stairmaster, etc)
  2 sessions	60 minutes treadmill or track walk/jog  jog total of 4.0 -4.5 miles
  Level: 1 hard | 1 easy | 2 moderate
  1 session	long slow run 5.5 - 6.0 miles
  Weight Training
  total sessions per week	2 sessions

• Week 17

  Aerobic
  total sessions per week	5 - 6 sessions
  2-3 sessions	45- 60 minutes (combo of bike, rower, Stairmaster, etc)
  2 sessions	60 minutes treadmill or track walk/jog  jog total of 4.0 -4.5 miles
  Level: 1 hard | 1 easy | 2 moderate
  1 session	long slow run 5.5 - 6.0 miles
  Weight Training
  total sessions per week	2 sessions

• Week 18

  Aerobic
  total sessions per week	5 - 6 sessions
  2-3 sessions	45- 60 minutes (combo of bike, rower, Stairmaster, etc)
  2 sessions	60 minutes treadmill or track walk/jog jog total of 4.0 -4.5 miles
  Level: 1 hard | 1 easy | 2 moderate
  1 session	long slow run 6.0 to 6.5 miles
  Weight Training
  total sessions per week	2 sessions

• Week 19

  Aerobic
  total sessions per week	5 - 6 sessions
  2-3 sessions	45- 60 minutes (combo of bike, rower, Stairmaster, etc)
  1 session	jog 4.0 miles
  1 session	jog 5.0 miles
  Level: 1 hard | 1 easy | 2 moderate
  1 session	long slow run 6.0 - 6.5 miles
  Weight Training
  total sessions per week	2 sessions

• Week 20

  Aerobic
  total sessions per week	5 - 6 sessions
  2-3 sessions	45- 60 minutes (combo of bike, rower, Stairmaster, etc)
  1 session	jog 4.0 miles
  1 session	jog 5.0 miles
  Level: 1 hard | 1 easy | 2 moderate
  1 session	long slow run 6.5 - 7.0 miles
  Weight Training
  total sessions per week	2 sessions

• Week 21

  Aerobic
  total sessions per week	5 - 6 sessions
  2-3 sessions	45- 60 minutes (combo of bike, rower, Stairmaster, etc)
  1 session	jog 4.0 miles
  1 session	jog 6.0 miles
  Level: 1 hard | 1 easy | 2 moderate
  1 session	long slow run 7.0 - 7.5  miles
  Weight Training
  total sessions per week	2 sessions

• Week 22

  Aerobic
  total sessions per week	5 - 6 sessions
  2-3 sessions	45- 60 minutes (combo of bike, rower, Stairmaster, etc)
  1 session	jog 4.0 miles
  1 session	jog 6.0 miles
  Level: 1 hard | 1 easy | 2 moderate
  1 session	long slow run 7.5 to 8.0 miles
  Weight Training
  total sessions per week	2 sessions

• Week 23

  Aerobic
  total sessions per week	5 - 6 sessions
  2-3 sessions	45- 60 minutes (combo of bike, rower, Stairmaster, etc)
  1 session	jog 4.0 miles
  1 session	jog 6.0 miles
  Level: 1 hard | 1 easy | 2 moderate
  1 session	long slow run 8.0 - 8.5 miles
  Weight Training
  total sessions per week	2 sessions

• Week 24

  Aerobic
  total sessions per week	5 - 6 sessions
  2-3 sessions	45- 60 minutes (combo of bike, rower, Stairmaster, etc)
  1 session	jog 5.0 miles
  1 session	jog 6.0 miles
  Level: 1 hard | 1 easy | 2 moderate
  1 session	long slow run 8.5 - 9 miles
  Weight Training
  total sessions per week	2 sessions

• Week 25

  Aerobic
  total sessions per week	5 sessions
  2-3 sessions	45- 60 minutes (combo of bike, rower, Stairmaster, etc)
  1 session	jog 5.0 miles
  1 session	jog 7.0 miles
  Level: 1 hard | 1 easy | 1 moderate
  1 session	long slow run 9 - 9.5 miles
  Weight Training
  total sessions per week	2 sessions

• Week 26

  Aerobic
  total sessions per week	5 sessions
  2-3 sessions	45- 60 minutes (combo of bike, rower, Stairmaster, etc)
  1 session	jog 5.0 miles
  1 session	jog 7.0 miles
  Level: 1 hard | 1 easy | 1 moderate
  1 session	long slow run 9.0 to 9.5 miles
  Weight Training
  total sessions per week	2 sessions

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