Tuesday, 16 November 2010

Wanna Run? Pt II

Ms Zee asked me to post the next few weeks of the running program I followed when I started running, as a comp0lete beginner, in 2006.

If you're completely new to running or haven't read the previous post, Read it HERE.

This plan is good for a complete beginner but be aware that there are other important components needed if you decide to take up running. These include strength training, interval training and a lot of stretching... I'll go into more detail on these topics in the next few weeks.




Week Two
  • Day 1 Rest
  • Day 2 Run 3 mins, walk 3 mins. Do 4 times
  • Day 3 Rest
  • Day 4 Run 3 mins, walk 3 mins.Do 4 times
  • Day 5 Rest
  • Day 6 Rest
  • Day 7 Run 5 mins, walk 3 mins. Do 3 times

Week Three
  • Day 1 Rest
  • Day 2 Run 7 mins, walk 2 mins. Do 3 times
  • Day 3 Rest
  • Day 4 Run 8 mins, walk 2 mins. Do 3 times
  • Day 5 Rest
  • Day 6 Rest
  • Day 7 Run 8 mins, walk 2 mins. Do 3 times

Week Four
  • Day 1 Rest
  • Day 2 Run 8 mins, walk 2 mins. Do 3 times
  • Day 3 Rest
  • Day 4 Run 12 mins, walk 2 mins. Do twice
  • Day 5 Rest
  • Day 6 Rest
  • Day 7 Run 8 mins, walk 2 mins. Do 3 times

Week Five
  • Day 1 Rest
  • Day 2 Run 9 mins, walk 1 min. Do 3 times
  • Day 3 Rest
  • Day 4 Run 14 mins, walk 2 mins. Do twice
  • Day 5 Rest
  • Day 6 Rest
  • Day 7 Run 8 mins, walk 2 mins. Do 3 times

Week Six
  • Day 1 Rest
  • Day 2 Run 15 mins, walk 1 min. Do twice
  • Day 3 Rest
  • Day 4 Run 8 mins, walk 2 mins. Do 3 times
  • Day 5 Rest
  • Day 6 Rest
  • Day 7 From this point onwards, you should be able to jog for 20 - 30 minutes

Feel free to ask any questions... :)

2 comments:

Chic Therapy said...

Wow..I needed this.I just picked up running three days ago.I have gone 3 days non stop.I think i will follow your plan because right now my body is killing me, i can hardly move after running.

Tomi said...

You'll be proud to know i ran everyday last week (apart from my regular personal training).

Leaving work early to run tonight!