Learning to run!
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blondebaby9890
Posts: 67
It's a long post but what do you fitness guru's think about this 8 week plan for a 197lbs female with NO running experience?
Week 1
Monday - Rest. You will have two rest days per week. If you feel you need more rest days, take them. In these early stages you do not want to do more than your body is ready for.
Tuesday - Walk for 30 minutes at a comfortable pace. Since this is your first workout, take it nice and easy. Walk at a pace that gets your heart rate up and makes you breath heavier than normal, but you should no be out of breath.
Wednesday - Walk for 30 minutes at a comfortable pace. Same workout as yesterday.
Thursday - Walk/Jog for 30 minutes. Walk for 5 minutes and then jog for 30 seconds. Follow that sequence for the entire workout. This is your first taste of running. Do not run for more than 30 seconds at a time. Run at a pace that is fairly comfortable.
Friday - Rest. Let your body recover from its first encounter with running.
Saturday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 30 seconds. This is the same workout as Thursday. Keep your pace comfortable.
Sunday - Walk/Jog for 30 minutes. You make a slight increase in the jogging interval here. Walk for 5 minutes and jog for 1 minute. You will start making consistent increases in the time of your running intervals.
Week 2
Monday - Rest. Every Monday is a rest day in this program.
Tuesday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 1 minute. Keep the pace fairly comfortable.
Wednesday - Walk/Jog for 30 minutes. This will be an easy day. Walk for 5 minutes and jog for 30 seconds.
Thursday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 1 minute.
Friday - Rest or cross train. Either totally rest or engage in another activity such as biking or swimming.
Saturday - Walk/Jog for 30 minutes. Another increase here. Walk for 5 minutes and jog for 2 minutes.
Sunday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 2 minutes.
Week 3
Monday - Rest
Tuesday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 3 minutes. Keep the pace nice and easy. If you feel you cannot run for 3 minutes then take some short ( 10 – 15 seconds ) walking breaks in your 3-minute jogging interval.
Wednesday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 2 minutes.
Thursday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 3 minutes.
Friday - Rest. If you feel like cross training, go ahead. If you do cross train, keep the intensity level very easy. You want to let your body recover on these rest days.
Saturday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 4 minutes. Another increase today.
Sunday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 4 minutes.
Week 4
Monday - Rest
Tuesday - Walk for 30 minutes. You eliminate the running portion for this workout because you have made a lot of increases in the last two weeks. This will give your body a little more rest this week. You will be making increases a bit faster after this workout.
Wednesday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 5 minutes. You are now jogging as much as you are walking. Remember to keep the pace fairly comfortable.
Thursday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 4 minutes. You back off a bit today to recover from yesterday’s harder workout.
Friday - Rest or cross train.
Saturday - Today you will start to decrease the distance of your walking intervals. Walk/Jog for 30 minutes. Walk for 4 minutes and jog for 5 minutes.
Sunday - Walk/Jog for 30 minutes. Walk for 4 minutes and jog for 5 minutes.
Week 5
Monday - Rest
Tuesday - Walk/Jog for 30 minutes. You will make another decrease in your walking interval today. Walk for 3 minutes and jog for 5 minutes.
Wednesday - Walk/Jog for 30 minutes. Walk for 4 minutes and jog for 5 minutes.
Thursday - Walk/Jog for 30 minutes. Walk for 3 minutes and jog for 5 minutes.
Friday - Rest or cross train.
Saturday - Walk/Jog for 30 minutes. Decrease your walking interval to 2 minutes. Walk for 2 minutes and jog for 5 minutes.
Sunday - Walk/Jog for 30 minutes. Walk for 2 minutes and jog for 5 minutes.
Week 6
Monday - Rest
Tuesday - Walk/Jog for 30 minutes. Decrease your walking interval to 1 minute. Walk for 1 minute and jog for 5 minutes. If at any time you feel you are struggling, back off to the prior week or to a point at which you feel more comfortable. Remember, however, that you must push yourself a bit to make improvements.
Wednesday - Walk/Jog for 30 minutes. Walk for 2 minutes and jog for 5 minutes.
Thursday - Walk/Jog for 30 minutes. Walk for 1 minute and jog for 5 minutes.
Friday - Rest or cross train.
Saturday - Walk/Jog for 30 minutes. Today, you will decrease your walking interval to 30 seconds. Walk for 30 seconds and jog for 5 minutes.
Sunday - Walk/Jog for 30 minutes. Walk for 30 seconds and jog for 5 minutes.
Week 7
Monday - Rest
Tuesday - Today you are going to try something different. Go to a school track or a trail in your area that you have measured. Warm up with vigorous walking for 10 minutes and then jog 2 x 1 mile repeats. Jog one mile and then walk for 5 minutes. The jog another mile. Cool down with 10 minutes of walking.
Wednesday -Walk/Jog for 30 minutes. Walk for 30 seconds and jog for 5 minutes.
Thursday - You will extend the distance of your workout today. After a 10-minute warm up, jog for 1.25 miles. Cool down with 10 minutes of walking. You can run almost anywhere. Through your neighborhood; in a park; on a school track; or on a treadmill.
Friday - Rest or cross train.
Saturday - Warm up for 10 minutes. Jog 2 x 1 mile repeats. Cool down with 10 minutes of walking.
Sunday - You will extend your workout again today. Warm up by walking for 10 minutes. Jog for 1.5 miles. Cool down with 10 minutes of walking.
Week 8
Monday - Rest
Tuesday - Warm up by walking for 10 minutes. Jog 2 x 1 mile repeats. Cool down with 10 minutes of walking.
Wednesday - Walk/Jog for 30 minutes. Walk for 30 seconds and jog for 5 minutes.
Thursday - Warm up by walking for 10 minutes. Jog for 1.75 miles. Cool down with 10 minutes of walking.
Friday - Rest or cross train.
Saturday - You will do your longest run today. Warm up with 10 minutes of walking. Jog for 2 miles. Cool down with 10 minutes of walking.
Sunday - Extend you run again today if you are feeling up to it. Warm up for 10 minutes. Jog for 2.25 miles. Cool down with 10 minutes of walking. If you are feeling fatigued from yesterdays run, just run 1 mile today.
You have done it! You should now be able to jog comfortably for 2 miles. What you do now is up to you. You can just maintain your new level of fitness by continuing your daily workouts or you can move up to the next level and train to complete a 5K race.
Week 1
Monday - Rest. You will have two rest days per week. If you feel you need more rest days, take them. In these early stages you do not want to do more than your body is ready for.
Tuesday - Walk for 30 minutes at a comfortable pace. Since this is your first workout, take it nice and easy. Walk at a pace that gets your heart rate up and makes you breath heavier than normal, but you should no be out of breath.
Wednesday - Walk for 30 minutes at a comfortable pace. Same workout as yesterday.
Thursday - Walk/Jog for 30 minutes. Walk for 5 minutes and then jog for 30 seconds. Follow that sequence for the entire workout. This is your first taste of running. Do not run for more than 30 seconds at a time. Run at a pace that is fairly comfortable.
Friday - Rest. Let your body recover from its first encounter with running.
Saturday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 30 seconds. This is the same workout as Thursday. Keep your pace comfortable.
Sunday - Walk/Jog for 30 minutes. You make a slight increase in the jogging interval here. Walk for 5 minutes and jog for 1 minute. You will start making consistent increases in the time of your running intervals.
Week 2
Monday - Rest. Every Monday is a rest day in this program.
Tuesday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 1 minute. Keep the pace fairly comfortable.
Wednesday - Walk/Jog for 30 minutes. This will be an easy day. Walk for 5 minutes and jog for 30 seconds.
Thursday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 1 minute.
Friday - Rest or cross train. Either totally rest or engage in another activity such as biking or swimming.
Saturday - Walk/Jog for 30 minutes. Another increase here. Walk for 5 minutes and jog for 2 minutes.
Sunday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 2 minutes.
Week 3
Monday - Rest
Tuesday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 3 minutes. Keep the pace nice and easy. If you feel you cannot run for 3 minutes then take some short ( 10 – 15 seconds ) walking breaks in your 3-minute jogging interval.
Wednesday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 2 minutes.
Thursday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 3 minutes.
Friday - Rest. If you feel like cross training, go ahead. If you do cross train, keep the intensity level very easy. You want to let your body recover on these rest days.
Saturday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 4 minutes. Another increase today.
Sunday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 4 minutes.
Week 4
Monday - Rest
Tuesday - Walk for 30 minutes. You eliminate the running portion for this workout because you have made a lot of increases in the last two weeks. This will give your body a little more rest this week. You will be making increases a bit faster after this workout.
Wednesday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 5 minutes. You are now jogging as much as you are walking. Remember to keep the pace fairly comfortable.
Thursday - Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 4 minutes. You back off a bit today to recover from yesterday’s harder workout.
Friday - Rest or cross train.
Saturday - Today you will start to decrease the distance of your walking intervals. Walk/Jog for 30 minutes. Walk for 4 minutes and jog for 5 minutes.
Sunday - Walk/Jog for 30 minutes. Walk for 4 minutes and jog for 5 minutes.
Week 5
Monday - Rest
Tuesday - Walk/Jog for 30 minutes. You will make another decrease in your walking interval today. Walk for 3 minutes and jog for 5 minutes.
Wednesday - Walk/Jog for 30 minutes. Walk for 4 minutes and jog for 5 minutes.
Thursday - Walk/Jog for 30 minutes. Walk for 3 minutes and jog for 5 minutes.
Friday - Rest or cross train.
Saturday - Walk/Jog for 30 minutes. Decrease your walking interval to 2 minutes. Walk for 2 minutes and jog for 5 minutes.
Sunday - Walk/Jog for 30 minutes. Walk for 2 minutes and jog for 5 minutes.
Week 6
Monday - Rest
Tuesday - Walk/Jog for 30 minutes. Decrease your walking interval to 1 minute. Walk for 1 minute and jog for 5 minutes. If at any time you feel you are struggling, back off to the prior week or to a point at which you feel more comfortable. Remember, however, that you must push yourself a bit to make improvements.
Wednesday - Walk/Jog for 30 minutes. Walk for 2 minutes and jog for 5 minutes.
Thursday - Walk/Jog for 30 minutes. Walk for 1 minute and jog for 5 minutes.
Friday - Rest or cross train.
Saturday - Walk/Jog for 30 minutes. Today, you will decrease your walking interval to 30 seconds. Walk for 30 seconds and jog for 5 minutes.
Sunday - Walk/Jog for 30 minutes. Walk for 30 seconds and jog for 5 minutes.
Week 7
Monday - Rest
Tuesday - Today you are going to try something different. Go to a school track or a trail in your area that you have measured. Warm up with vigorous walking for 10 minutes and then jog 2 x 1 mile repeats. Jog one mile and then walk for 5 minutes. The jog another mile. Cool down with 10 minutes of walking.
Wednesday -Walk/Jog for 30 minutes. Walk for 30 seconds and jog for 5 minutes.
Thursday - You will extend the distance of your workout today. After a 10-minute warm up, jog for 1.25 miles. Cool down with 10 minutes of walking. You can run almost anywhere. Through your neighborhood; in a park; on a school track; or on a treadmill.
Friday - Rest or cross train.
Saturday - Warm up for 10 minutes. Jog 2 x 1 mile repeats. Cool down with 10 minutes of walking.
Sunday - You will extend your workout again today. Warm up by walking for 10 minutes. Jog for 1.5 miles. Cool down with 10 minutes of walking.
Week 8
Monday - Rest
Tuesday - Warm up by walking for 10 minutes. Jog 2 x 1 mile repeats. Cool down with 10 minutes of walking.
Wednesday - Walk/Jog for 30 minutes. Walk for 30 seconds and jog for 5 minutes.
Thursday - Warm up by walking for 10 minutes. Jog for 1.75 miles. Cool down with 10 minutes of walking.
Friday - Rest or cross train.
Saturday - You will do your longest run today. Warm up with 10 minutes of walking. Jog for 2 miles. Cool down with 10 minutes of walking.
Sunday - Extend you run again today if you are feeling up to it. Warm up for 10 minutes. Jog for 2.25 miles. Cool down with 10 minutes of walking. If you are feeling fatigued from yesterdays run, just run 1 mile today.
You have done it! You should now be able to jog comfortably for 2 miles. What you do now is up to you. You can just maintain your new level of fitness by continuing your daily workouts or you can move up to the next level and train to complete a 5K race.
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Replies
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Its very similar to other intro to running programs (c25k, hal higdon). As long as you are in tune to your body enough to realize if you are having problems (injuries, etc) i don't see why you couldn't do this, and have a great time as well. One day at time is the way to go! (hope you have comfy shoes
)
GOOD LUCK!0 -
It's a great program! The only things that I would add to this is Stretching! especially after the workouts! A nice 10-min Stretch...it will allow your muscles to be less sore the next day and will allow you to look leaner in time....also I would suggest a higher dossage of protein, maybe a nice suttle protein shake...comfortable shoes are a must and with this program if you were to buy new running shoes nowit would be great (if you need them)_ because you would be able to break them in for your 8th + week....also remember that a good eating habit is a big must....a progressive better eating habit....just like you are progressevly going to become a great runner, the same thing applies to eating habits...little by little....also what might help just a little for a little more muscle endurance is maybe a small set of 5 reps of squats, lundges, stradels, calve jumps, and a little pilates! It will help alot STRETCH!!! It sounds like a great program good luck, work hard and dedicate your self, and consistency!!! 0
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I agree with StevenJS about stretching after a run or workout. The thing about running is that it is a very individualized activity. Do what feels right for you. You don't ever want it to be something you dread or hate doing, or you simply will stop doing it. If you find you don't enjoy running, no worries; you can find another activity. At least you will know because you gave it a shot.0
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