So, you're one of those people who has decided "Hey, runners are cool... I think I'm going to start running". ...hmmmmmmmm..... Probably not. Well, you HAVE decided to start running for other reasons, but don't know where to start, right? Do you know what terms like "PR", "Fartlek" and "Interval training" mean? A glossary is coming soon! We have it ALL!! Read on...
Where to start... where to start...It's important to start out slow, even if you go out for your first run feeling great. If you have never tried going for a run before or tried it once or twice and hated it, that's probably because you started out too hard, too fast or went out for too long. Since we are quickly switching gears and moving into summer it's important that you stay hydrated. From day one you have to be willing to work hard because at first you may feel discouraged and unmotivated, but once you have built up your strength you will feel great! The key to starting a training program is starting SLOW! For your first run only go about half a mile. During this run you will probably feel pretty good since this is your first run and it's something new, but you don't want to kill yourself. The key to pacing yourself is run at a pace where you could comfortably carry on a conversation with someone. If you are working too hard and are totally out of breath, you're going too fast. So you have two training programs that you can try.
Option 1: The following running schedule was created by Budd Coates, Health Promotions Manager at Rodale Press, who instructs a corporate beginning running program. Runner's Oasis borrowed this training program from Runner's World Online. Coates has taken non-runners and, in 10 weeks, helped them reach their goal of running the 3.5-mile Chemical Bank Corporate Challenge.
Before you start with this schedule, get your legs ready with eight days of walking: walk for 20 minutes a day for the first four days, then increase to 30 minutes a day for four more days. Now you're ready to begin with week 1.
Each week of the program, do your run/walk workouts on Monday, Wednesday, Friday and Saturday, and take Tuesday, Thursday and Sunday off.
10-WEEK TRAINING PLAN Week 1
Run 2 minutes,
walk 4 minutes.
Repeat 5 times.
Week 2
Run 3 minutes,
walk 3 minutes.
Repeat five times.
Week 3
Run 5 minutes,
walk 2.5 minutes.
Repeat four times.
Week 4
Run 7 minutes,
walk 3 minutes.
Repeat three times.
Week 5
Run 8 minutes,
walk 2 minutes.
Repeat three times.
Week 6
Run 9 minutes,
walk 2 minutes.
Repeat twice, then
run 8 minutes.
Week 7
Run 9 minutes,
walk 1 minute.
Repeat three times.
Week 8
Run 13 minutes,
walk 2 minutes.
Repeat twice.
Week 9
Run 14 minutes,
walk 1 minute.
Repeat twice.
Week 10
Run 30 minutes.Note: After completing week 9, if you feel tired, repeat this week of training before moving on to week 10.
Option 2: The second training plan is designed for someone interested in running Cross Country this fall. If you are able to build base-mileage, you will make the transition from training on your own to training with your team. And again, if you feel tired, take a week off and only run every-other day off and decrease your mileage to something you feel comfortable with.
TRAINING PLAN 2 Week 1
Run 1/2 a mile 3 days a weekWeek 2
Try to increase to 1/2 a mile on Mon., Wed. and Fri.Week 3
Increase to 1.5 miles every other dayWeek 4
Increase to 1 mile everyday
or 2 miles every-other dayWeek 5
Increase to 1.5 miles everydayWeek 6
Increase to 2 miles everydayWeek 7
Increase to 2.5 miles everydayWeek 8
Increase to 3 miles everyday
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Copyright Runner's Oasis, 1996.
Last updated: 8/15/1996