Running for All
May 26, 2010 by GradingGirl
Filed under Exercise, School's Out
Down below is a running program given to me by a colleague who overheard me murmer that I’d like to run continuously for longer distances. She’s a marathon machine herself and surprised me one day at work by placing the following program on my desk. If I can do it, you can do it. I’m not a runner by any means but following this program is making me run for longer stretches of time than I thought possible.
Upon completion of this 8-week program, I will be able to run 30 minutes non-stop. I’m over half way there!!
I feel giddly, like a little girl again, in the middle of a great cardio session.
Try it with me!!
Points to consider before you begin this 8-Week Beginner’s Running Program →
1. If you are not accustomed to any exercise, consult your physician first. Unless you have a known health risk, your doctor will probably encourage you to begin a run-walk program such as this.
2. Schedule your workouts! You won’t find time unless you make time. Put them in your BlackBerry, computer, appointment planner, on your fridge . . . wherever.
3. Expect bad days. Everyone has them, but they pass quickly, and the next workout is often better than the previous one. I find my body actually bounces back stronger after I’ve rested for a day (or week) or two.
4. Don’t rush. Rushing leads to injuries and discouragement. Be patient and go slow. The goal is to reach 30 minutes of continuous running, not to set any records getting there.
More GG Training Tips ➔
~ To fuel up for your workout, have a snack about 1 hour before. To ensure you don’t lose all those hard earned muscles afterward, have a snack afterward. Click here for my list of pre- and post- workout snacks to fuel and replenish you: Best Pre- and Post- Workout Snacks
~ Always walk a couple of minutes for warmup before you begin and walk another couple of minutes afterward. Don’t stretch before running. Save it for after your workout or in the evening while watching T.V. I get some of my best stretching and yoga moves in that way!
~ On occasion, skip your running workout and do a cross-training instead. Bike for 30 minutes, elliptical train, do the row machine, or walk the stairmaster. The break from running will refresh you plus you’ll develop new muscle.
Beginner’s Running Program → → →
(indoors or outdoors)
Week 1 –
Day 1 – Run 1 min, Walk 2 min, Repeat 10x
Day 2 – Walk easy for 30 min
Day 3 – Run 1 min, Walk 2 min, Repeat 10x
Day 4 – Walk easy for 30 min
Day 5 – Run 1 min, Walk 2 min, Repeat 10x
Day 6 – Run 1 min, Walk 2 min, Repeat 10x
Day 7 – Rest
Week 2
Day 1 – Run 2 min, Walk 1 min, Repeat 10 x
Day 2 – Walk easy 30 min
Day 3 – Run 3 min, Walk 1 min, Repeat 7x, Run 2 mins
Day 4 – Walk easy 30 min
Day 5 – Run 4 min, Walk 1 min, Repeat 6x
Day 6 – Run 4 min, Walk 1 min, Repeat 6x
Day 7 – Rest
Week 3
Day 1 – Run 5 min, Walk 1 min, Repeat 5X
Day 2 – Walk easy 30 min
Day 3 – Run 5 min, Walk 1 min, Repeat 5X
Day 4 – Walk easy 30 min
Day 5 – Run 6 min, Walk 1 min, Repeat 4x, Run 2 min
Day 6 – Run 6 min, Walk 1 min, Repeat 4x, Run 2 min
Day 7 – Rest
Week 4
Day 1 – Run 8 min, Walk 1 min, Repeat 3x, Run 3 min
Day 2 – Walk 30 min
Day 3 – Run 9 min, Walk 1 min, Repeat 3x
Day 4 – Walk 30 min
Day 5 – Run 10 min, Walk 1 min, Repeat 2x, Run 8 min
Day 6 – Run 11 min, Walk 1 min, Repeat 2x, Run 6 min
Day 7 – Rest
Week 5
Day 1 – Run 12 min, Walk 1 min, Repeat 2 x
Day 2 – Walk 30 min
Day 3 – Run 13 min, Walk 1 min, Repeat 2 x
Day 4 – Walk 30 min
Day 5 – Run 14 min, Walk 1 min, Repeat 2x
Day 6 – Run 15 min, Walk 1 min, Run 14 min
Day 7 – Rest
Week 6
Day 1 – Run 16 min, Walk 1 min, Run 13 min
Day 2 – Walk 30 min
Day 3 – Run 17 min, Walk 1 min, Run 12 min
Day 4 – Walk 30 min
Day 5 – Run 18 min, Walk 1 min, Run 11 min
Day 6 – Run 19 min, Walk 1 min, Run 10 min
Day 7 – Rest
Week 7
Day 1 – Run 20 min, Walk 1 min, Run 9 min
Day 2 – Run 20 min, Walk 1 min, Run 9 min
Day 3 – Run 22 min, Walk 1 min, Run 7 min
Day 4 – Walk 30 min
Day 5 – Run 24 min, Walk 1 min, Run 5 min
Day 6 – Run 26 min, Walk 1 min, Run 3 min
Day 7 – Rest
Week 8
Day 1 – Run 27 min, Walk 1 min, Run 2 min
Day 2 – Run 20 min, Walk 1 min, Run 9 min
Day 3 – Run 28 min, Walk 1 min, Run 1 min
Day 4 – Walk 30 min
Day 5 – Run 29 min, Walk 1 min
Day 6 – Run 30 min!!!!!
Day 7 – Get that well-deserved rest!!!
*Always walk 2 – 3 minutes for a warm up before you begin to run and walk another 2 – 3 minutes as a cool down. Don’t stretch before running. Save it for afterward (think of it as a reward!)
