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:
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.
You'll be proud to know i ran everyday last week (apart from my regular personal training).
Leaving work early to run tonight!
Post a Comment