Recently, I shared on Instagram that I am trying to get back into Jogging/Running. Well, to be honest I was never "in" to Jogging or Running, LOL. I use to do it on occasion and never was a great runner. In fact, I dread even walking for long distances because it's tasking on my body especially now that I'm overweight (for my height). I don't know why I never thought to Google a Start-Up Running Plan to properly work my body into Running over time. Normally, I begin by walking for a bit, jog for a bit, walk for a bit and usually don't return to jogging. My habits are erratic and therefore my body doesn't ever become accustom to the activity. Today, while at work, a light bulb went off and I googled a Running Plan for Beginners. Low and behold, I found a very detailed Plan with Training Tips included. I don't know why but now I'm super excited to see how this helps. Most of the Runners who commented below the article stated that they were surprised at how well the Plan worked for them. Sharing is Caring so I've included the Plan below as well as the site link if you want more information. I plan to go home tonight, cook dinner for the family and then hit the pavement to put this Plan into action. I really hope I can call myself a true "Runner" pretty soon. Good luck to you girls as well!! XOXOMCS
UPDATE: So, I started Day 1 earlier this week and it is much harder than I expected. Doing this on a treadmill (because it was raining outside) required A LOT of coordination and after the first 15 minutes my legs were done with the running. I finished out the remaining 15 minutes walking at 3.0 instead of just giving up. The plan is go outside after work and try this routine on the pavement instead. I will let you know how that goes!
WEEK 1
Wk
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Mon
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Tues
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Weds
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Thurs
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Fri
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Sat
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Sun
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1
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Run & Walk
Run 1 min Walk 2 min Repeat 10X |
Walk
Walk easy 30 min |
Run & Walk
Run 1 min Walk 2 min Repeat 10X |
Walk
Walk easy 30 min |
Run & Walk
Run 1 min Walk 2 min Repeat 10X |
Run & Walk
Run 1 min Walk 2 min Repeat 10X |
Rest
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Training tip: To
fuel up for your workout, have a piece of fruit or an energy bar about 2 hours
before you lace up your shoes. An hour later, drink 8 ounces of a sports drink.
The drink will ensure that you are fully hydrated, and also that you have
sufficient sodium and potassium for a healthy workout.
WEEK 2
Wk
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Mon
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Tues
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Weds
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Thurs
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Fri
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Sat
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Sun
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2
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Run & Walk
Run 2 min Walk 1 min Repeat 10X |
Walk
Walk easy 30 min |
Run & Walk
Run 3 min Walk 1 min Repeat 7X Run 2 min |
Walk
Walk easy 30 min |
Run & Walk
Run 4 min Walk 1 min Repeat 6X |
Run & Walk
Run 4 min Walk 1 min Repeat 6X |
Rest
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Training tip: Always
walk 2 to 3 minutes for a warm up before you begin your workout, and walk
another 2 to 3 minutes as a cool down afterward. Don't stretch before running.
Save it for after your workout or in the evening while you're watching TV.
WEEK 3
Wk
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Mon
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Tues
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Weds
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Thurs
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Fri
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Sat
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Sun
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3
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Run & Walk
Run 5 min Walk 1 min Repeat 5X |
Walk
Walk easy 30 min |
Run & Walk
Run 5 min Walk 1 min Repeat 5X |
Walk
Walk easy 30 min |
Run & Walk
Run6 min Walk 1 min Repeat 4X Run 2 min |
Run & Walk
Run 6 min Walk 1 min Repeat 4X Run 2 min |
Rest
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Training tip: Hold
your arms comfortably at your sides while running, aiming for maximum
relaxation. Bend them 90 degrees at the elbows, and move them forward and back
at your waist. Bend your fingers into a relaxed grasp, and don't let your hands
sway back and forth across the middle of your torso.
WEEK 4
Wk
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Mon
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Tues
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Weds
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Thurs
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Fri
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Sat
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Sun
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4
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Run & Walk
Run 8 min Walk 1 min Repeat 3X Run 3 min |
Walk
Walk easy 30 min |
Run & Walk
Run 9 min Walk 1 min Repeat 3X |
Walk
Walk easy 30 min |
Run & Walk
Run 10 min Walk 1 min Repeat 2X Run 8 min |
Run & Walk
Run 11 min Walk 1 min Repeat 2X Run 6 min |
Rest
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Training tip: In
hot, sunny weather, wear sunscreen, sunglasses (to relax your facial muscles),
and a visor or cap to keep the sun off your face. Expect to run slower in
particularly hot, humid weather, and take more walking breaks as necessary. Run
in the early morning or late evening if you can.
WEEK 5
Wk
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Mon
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Tues
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Weds
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Thurs
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Fri
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Sat
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Sun
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5
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Run & Walk
Run 12 min Walk 1 min Repeat 2X Run 4 min |
Walk
Walk easy 30 min |
Run & Walk
Run 13 min Walk 1 min Repeat 2X Run 2 min |
Walk
Walk easy 30 min |
Run & Walk
Run 14 min Walk 1 min Repeat 2X |
Run & Walk
Run 15 min Walk 1 min Run 14 min |
Rest
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Training tip: On
occasion, skip your running and walking workout and do a cross-training workout
instead. Bike for 30 to 40 minutes, try the elliptical trainer in a gym, or
join a circuit weight-training class. The break from running will refresh you,
and you'll learn new skills while developing new muscles
WEEK 6
Wk
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Mon
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Tues
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Weds
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Thurs
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Fri
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Sat
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Sun
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6
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Run & Walk
Run 16 min Walk 1 min Run 13 min |
Walk
Walk easy 30 min |
Run & Walk
Run 17 min Walk 1 min Run 12 min |
Walk
Walk easy 30 min |
Run & Walk
Run 18 min Walk 1 min Run 11 min |
Run & Walk
Run 19 min Walk 1 min Run 10 min |
Rest
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WEEK 7
Wk
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Mon
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Tues
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Weds
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Thurs
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Fri
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Sat
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Sun
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7
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Run & Walk
Run 20 min Walk 1 min Run 9 min |
Run & Walk
Run 20 min Walk 1 min Run 9 min |
Run & Walk
Run 22 min Walk 1 min Run 7 min |
Walk
Walk easy 30 min |
Run & Walk
Run 24 min Walk 1 min Run 5 min |
Run & Walk
Run 26 min Walk 1 min Run 3 min |
Rest
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Training tip: Beginning
runners often develop shin splints or sore knees. These pains should pass
quickly if you treat them immediately with ice packs after your workouts. Put a
bag of frozen peas on your shins or knees for 15 minutes. If the pain persists,
take several days off before beginning your training program again.
WEEK 8
Wk
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Mon
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Tues
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Weds
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Thurs
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Fri
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Sat
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Sun
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8
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Run & Walk
Run 27 min Walk 1 min Run 2 min |
Walk
Run 20 min Walk 1 min Run 9 min |
Run & Walk
Run 28 min Walk 1 min Run 1 min |
Walk
Walk easy 30 min |
Run & Walk
Run 29 min Walk 1 min |
Run & Walk
Run 30 min |
Rest
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This is awesome! I'm a non runner trying to turn into a runner too. I'm gonna try this. I like when I'm outside at least you have something to distract you in your surroundings.. The treadmill is haaaaard!
ReplyDeleteI stumbled across your blog on IG, love it!
After I published this post, an friend on IG told me about an app (C25K- Couch to 5K) that is the digital form of this plan. I absolutely LOVE it!! Definitely give that a whirl if you have a smartphone. I'm glad you found my blog... come back weekly for new reads!!
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