Right, so you’ve got your T-shirt ready, your trainers are looking shiny and you’re itching to get fit…
Get yourself a schedule… if you’ve never run before or you’re overweight, you might want to consult your doctor first, or at the very least gradually ease yourself into this programme by doing brisk walks of around 10 minutes per day at first, building up to 30 minutes before you jump in at the deep end.
I’ve attached a beginners running schedule from www.runnersworld.co.uk, but there are many similar programs on the web and it might be a good idea to have a surf and see what suits you best.
Holding your breath? Right, here goes:
Mon Rest Tue Run 1 min, walk 1 min. Do 10 times Wed Rest Thu Run 2 mins, walk 4 mins. Do 5 times Fri Rest Sat Rest Sun Run 2 mins, walk 4 mins. Do 5 times
Mon Rest Tue Run 3 mins, walk 3 mins. Do 4 times Wed Rest Thu Run 3 mins, walk 3 mins. Do 4 times Fri Rest Sat Rest Sun Run 5 mins, walk 3 mins. Do 3 times
Mon Rest Tue Run 7 mins, walk 2 mins. Do 3 times Wed Rest Thu Run 8 mins, walk 2 mins. Do 3 times Fri Rest Sat Rest Sun Run 8 mins, walk 2 mins. Do 3 times
Mon Rest Tue Run 8 mins, walk 2 mins. Do 3 times Wed Rest Thu Run 10 mins, walk 2 mins. Do twice then run for 5 mins Fri Rest Sat Rest Sun Run 8 mins, walk 2 mins. Do 3 times
Mon Rest Tue Run 9 mins, walk 1 min. Do 3 times Wed Rest Thu Run 12 mins, walk 2 mins. Do twice then run for 5 mins Fri Rest Sat Rest Sun Run 8 mins, walk 2 mins. Do 3 times
Mon Rest Tue Run 15 mins, walk 1 min. Do twice Wed Rest Thu Run 8 mins, walk 2 mins. Do 3 times Fri Rest Sat Rest Sun 5K Race!
That’s it! That’s all there is to it and you could be running your way around a 5k course! No excuses. Get those feet moving. Yes, for the first couple of weeks your lungs will burn, your face will be bright red and you’ll have sore muscles. After around three weeks though, you’ll be flying at twice the speed, able to talk whilst running, losing weight and moving towards some magical fitness goals.
You need to give yourself around three weeks to see if you’ll enjoy running. Why? Every one hates running while their lungs are burning. It’s painful, your body is not yet used to the exertion and your heart has to pump double time. Keep it up though and you’ll be bursting with new-found energy in everything that you do. That run to the bus will be effortless and a day at work on your feet won’t have you crippled by the end of it.
Go on – try it, and if you need inspiration… see the articles below 😉
- Body Magic (binnyskitch.wordpress.com)
- Beginner 5K Training Program (heatherurbanescape.wordpress.com)
- Chicago Marathon Training: Week Sixteen (lvrunsnyc.com)
- Running?! (avabyrd.wordpress.com)
- The quest for 30 minutes… (headfullocrap.wordpress.com)