It seems that my fire story has lit a few fires under some want to be runners. In happy response, I’m posting a general Get Running Training Schedule to get you started. Prerequisites for learning to run is that you can walk pain free for 30 minutes without shortness of breath, have some good fitting running shoes (debatable if you’ve read Christopher McDougall’s fascinating book “Born to Run”), and you are ready for some committed fun. The goal of this eight week training schedule is to get you to a point where you can run 30 minutes comfortably, not to set any world records.
Like everything in life these days, it's important to make time and schedule your runs (every other day) on your phone, computer, agenda, fridge calendar or all of the above because with commitment comes success. Don’t worry if you have a bad day, we all do, but if you stick with it, the days will get better. If you have to repeat a week, that’s okay too but do stick to the run/walk time intervals.
Remember to start and end each session with a 3 to 5 minute walk to warm-up and cool down. Then stretch after each session. Do breathe and be able to keep up a conversation during each session. Always remember to listen to your body – a little muscle soreness is normal, but sharp pains are not. Lastly, don’t forget to hydrate before and after your run.
Week 1: Run 1 minute, walk 1.5 minutes. Repeat 10 times (25 minutes). Do 3 times a week.
Week 2: Run 2 minutes, walk 1 minute. Repeat 10 times (30 minutes). Do 3 times a week.
Week 3: Run 3 minutes, walk 1 minute. Repeat 8 times (32 minutes). Do 3 times a week.
Week 4: Run 4 minutes, walk 1 minute. Repeat 6 times (30 minutes). Do 3 times a week.
Week 5: Run 6 minutes, walk 1 minute. Repeat 4 times (28 minutes). Do 3 times a week.
Week 6: Run 8 minutes, walk 1 minute. Repeat 3 times (27 minutes). Do 3 times a week.
Week 7: Run 10 minutes, walk 1 minute. Repeat 3 times (33 minutes). Do 3 times a week.
Week 8: Run 15 minutes, walk 1 minute, run 15 minutes (31 minutes). Do 2 times this week, then try running continuously for 30 minutes this week.
Congratulations and keep it up! Running three times a week for 30 minutes will increase your stamina and fitness level. To keep you motivated, join a free running group.
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