Wednesday, February 1, 2017

Beginner's Running Plan

I have been ask by several people recently about starting a running program. There are many different options. In general you should start with walking and gradually add running. The following is a basic beginners schedule. As you can see it starts with very little running and progresses at a slow steady rate. This gives the body time to adapt and seriously reduces the risk of injury.

During this plan you should not be concerned with speed. Do the running workout 3 to 4 days a week, and rest or cross train on the other days. Be sure that every workout starts with a warm up and ends with a cool down. Stretch at the end of your cool down.

If you feel you are progressing too quickly you can always repeat a week before moving on to the next one. If you are overweight, have suffered previous injuries, or have any health concerns you should 1) consult with your physician before beginning 2) consider walking for more time prior to adding running to your plan.

 Don't think of all the reasons you can't. Instead focus on all the reasons you can.


Week 1: Walk 20 minutes

Week 2: Walk 30 minutes

Week 3: Walk 5 minutes to warm up, then alternate running 30 seconds with walking 2 minutes 8 times, walk to cool down 5 minutes

Week 4: Walk 5 minutes to warm up, then alternate running 1 minute with walking 2 minutes 6 times, walk 5 minutes to cool down

Week 5: Walk 5 minutes to warm up, then alternate running 2 minutes with walking 2 minutes 5 times, walk 5 minutes to cool down

Week 6: Walk 5 minutes to warm up, then alternate running 2 minutes with walking 1 minute 6 times, walk 5 minutes to cool down

Week 7: Walk 5 minutes to warm up, then alternate running 3 minutes with walking 1 minute 5 times, walk 5 minutes to cool down

Week 8: Walk 5 minutes to warm up, then alternate running 4 minutes with walking 1 minute 4 times, walk 5 minutes to cool down

Week 9: Walk 5 minutes to warm up, then alternate running 5 minutes with walking 1 minute 4 times, walk 5 minutes to cool down

Week 10: Walk 5 minutes to warm up, then alternate running 7 minutes with walking 1 minute 3 times, walk 5 minutes to cool down

Week 11: Walk 5 minutes to warm up, then run 10 minutes walk 1 minute run 10 minutes, walk 5 minutes to cool down

Week 12: Walk 5 minutes to warm up, then run 20 minutes, walk 5 minutes to cool down

Once you have maintained running 20 minutes for several weeks you can start working on longer distance, increasing your speed, or even start training for a fun short distance event. Have fun!

Custom plans, coaching, and personal training available: www.coach-patty.com