A Beginner’s Running Plan
The following is an 8-week running plan designed to get you from the point of having never moved faster than a snail’s pace to running about two miles in one go. Always have a rest day between each running day, especially in the beginning; giving your muscles a chance to restore themselves will make you stronger. It doesn’t matter which days of the week you choose to do these, just make sure you get all three workout days completed during the week:
| Day 1 | Day 2 | Day 3 |
Week 1 | Run 1 min/Walk 2 min /Repeat 10x | Run 1 min /Walk 2 min /Repeat 10x | Run 1 min /Walk 2 min /Repeat 10x |
Week 2 | Run 2 min/Walk 1 min/Repeat 10x | Run 3 min/Walk 1 min/Repeat 7x. Run 2 min | Run 4 min/Walk 1 min/Repeat 6x |
Week 3 | Run 5 min/Walk 1 min/Repeat 5x | Run 7 min/Walk 1 min/Repeat 4x | Run 9 min/Walk 1 min/Repeat 3x---Run 2 min |
Week 4 | Run 12 min/Walk 2 min/Repeat 2x------Run 4 min | Run 15 min/Walk 2 min/Repeat 2X--------Run 2 min | Run 17 min/Walk 2 min/Repeat 2x |
Week 5 | Run 19 min/Walk 2 min/Run 13 min | Run 20 min/Walk 2 min/Run 12 min | Run 22 min/Walk 1 min/Run 11 min |
Week 6 | Run 24 min/Walk 1 min/Run 9 min | Run 27 min/Walk 1 min/Run 7 min | Run 30 min/Walk 1 min/Run 5 min |
** Before and after running, ALWAYS stretch thoroughly AND have a 3 minute warm-up/cool-down walk. You may not feel like you need to do this, but it is extremely important. It will keep your muscles limber so you don’t get injured and you can stay on track. There will be plenty of opportunity to get hurt on Tuesday.**
Intervals
Once you have mastered the running plan above, you will need to begin working on speed and resistance. To build speed, you will need to run intervals of running, sprinting, and walking.
As you run, pick a target in close proximity to you where you will begin your sprint. Likewise, pick an object yet further in the distance where you will finish your sprint. Once you pass the first object, begin sprinting until the second object. After you spring, don’t stop, but return to a jogging pace. It will be difficult at first and your lungs may feel tight. Endure: after about twenty seconds of running, your heart rate will again slow and your breathing will catch up. Do these intervals 3 to 4 times during a twenty-minute run.
Resistance
Change your route frequently. Add obstacles: jump over trash cans, swing around telephone poles, and hop over rails. But most importantly, run uphill. This is the best way to build lung capacity, and when you do find yourself having to outrun a gang of bloodthirsty lunatics, you’ll be ready.