101 A Christian Guide to Body Stewardship, Diet and Exercise Let’s perform a sample calculation using our example from earlier. Let’s use 7 minutes and 45 seconds as our current 1.0-mile run time. For Step 1, let’s subtract 15 seconds (halfway between 10 and 20), which equates to a desired run time of 7 minutes and 30 seconds. For Step 2, we need to convert the number of seconds to a numeric. For example, as a numeric 30 seconds = 0.5, not 0.3. To convert to a numeric, divide the number of seconds by 60 (i.e., 30 ÷ 60 = 0.5). So, our required miles per hour would be 8 mph (i.e., 60 ÷ 7.5 = 8). In terms of determining how many seconds to subtract, faster runners should be more conservative (subtracting less time) with the number of seconds to subtract whereas novice or slower runners should be more liberal (subtracting more time). For example, individuals capable of running a 1.0-mile run time of 6 minutes or faster should only subtract 10 seconds whereas someone capable of running a 1.0-mile run time of 8 minutes and 45 seconds or slower should subtract 20 seconds. A good way to gauge whether you need to subtract more or less time is by counting how many times you had to stop and walk. If you had to stop more than two times in a session, then you likely subtracted too many seconds. Conversely, if you did not have to stop at all, then you likely did not subtract enough seconds. If performed correctly and consistently 1-2 time per week, most individuals are able to achieve their desired run time in about 4-6 weeks. Table 5.10 provides the required miles per hour (mph) for several possible 1.0-mile run times. Table 5.10. Desired Run Times and Required Miles Per Hour (MPH) for the 1.0-Mile Run Desired Run Time Required MPH Desired Run Time Required MPH Desired Run Time Required MPH 12:00 5.0 8:34 7.0 6:40 9.0 11:40 5.1 8:27 7.1 6:35 9.1 11:32 5.2 8:20 7.2 6:31 9.2 11:20 5.3 8:13 7.3 6:27 9.3 11:07 5.4 8:07 7.4 6:23 9.4 11:00 5.5 8:00 7.5 6:20 9.5 10:40 5.6 7:53 7.6 6:15 9.6 10:32 5.7 7:47 7.7 6:11 9.7 10:20 5.8 7:40 7.8 6:07 9.8 10:10 5.9 7:35 7.9 6:04 9.9 10:00 6.0 7:30 8.0 6:00 10.0 9:50 6.1 7:24 8.1 5:56 10.1 9:40 6.2 7:20 8.2 5:53 10.2 9:31 6.3 7:14 8.3 5:50 10.3 9:20 6.4 7:08 8.4 5:46 10.4 9:14 6.5 7:04 8.5 5:43 10.5 9:05 6.6 7:00 8.6 5:40 10.6 9:00 6.7 6:54 8.7 5:37 10.7 8:49 6.8 6:49 8.8 5:34 10.8 8:40 6.9 6:44 8.9 5:30 10.9
RkJQdWJsaXNoZXIy MTM4ODY=