become a runner, safely gradually in 10 weeks, alternative t

c2sky

I've been sharing this with some of my pals. I have used it with clients for years. Modifications may be made, and my disclaimer, although I am certified through ACSM, and I have been a trainer, I do not know you. Please check with your doctor before starting anything new.

Now, if you want something more gradual and maybe less complicated than C25k, this might work for you. If you want to run 20 minutes 30, 40, 50 or even 60, just take the 10 minute cycle and multiply it accordingly. For instance, if you want to have a 40 minute work out you do the 10 minute cycle 4 times, 60 minutes 6 times. Get it?

HOW TO BECOME A 30 MINUTE RUNNER IN 10 WEEKS

1. Cross train by doing another aerobic activity 1-2 times a week.

2. You should always be able to carry on a conversation while you're running or walking. Remember the five word rule. If you can say 3-4 words then have to take a breath, you're working at about the right pace...(55-70%of heart rate max)

3. Warm up for five minutes and do some torso rotation and a few lunges or squats to start. Starting week 4….add a cooldown walk for 3 minutes or so.

4. Afterward, stretch quadriceps/ hip flexors, calf muscles, IT band, lower back, hamstrings, and inner and outer thighs.

DO THESE PROGRAMS 3 TIMES A WEEK….THAT’S ONLY 1 ½ HOURS A WEEK!,.
Week 1: Walk 9 minutes. Run 1 minute. (repeat this 10 minute cycle 2 more times.)

Week 2: Walk 8 minutes. Run 2 minutes. Repeat 2 times.

Week 3: Walk 7 minutes. Run 3. Repeat 2 times.

Week 4: Walk 6 minutes. run 4 minutes. Repeat 2 times.

Week 5: Walk 5 minutes, run 5minutes. Repeat 2 times.

Week 6 Walk 3 minutes, run 7 minutes. Repeat 2 times.

Week 7 Walk 2 minutes, run 8 minutes. Repeat 2 times.

Week 8: Walk 1 minute, run 9 minutes. Repeat 2 times.

Week 9 Walk 1 minute, run 14 minutes. Repeat 1 time.

Week 10: Run 30 minutes!!!!!!!....(which will be about 3miles)

Putting off your running for a day or two can start a pattern of procrastination. You miss days, mess up your schedule, and become discouraged. If it's on the calendar, you'll do it. Even when you think you're tired, doing your run energizes you!

c2sky

Also, if you run all out during the running portion, this will not work. You must run comfortably. For those of you, who already run, but trying to get your speed up, you can use this breakdown too. Substitute your current running speed for the walk portion, then run a little faster during the run portion.

melizerd

The Couch to 5k program does it in 9 weeks, which is similar.

c2sky

The Couch to 5k program does it in 9 weeks, which is similar.

Yes, and I know lots of people who like it. But I've had clients tell me this is simpler to follow, and I've been asked for it before, so I just thought I would post it, and you can modify it for longer or shorter time periods.

NotGoddess

Thanks, I'm trying to lengthen my running times and I'll give this a shot.
I'm not sure if I can run at 70% though. I'm usually low 80's then walk when it creeps into the 90's. I can talk while I'm running (well I actually sing.. though so maybe my max heart rate is higher than calculated for my age?

fitplease

Is this the same as interval training? Just curious.

c2sky

Thanks, I'm trying to lengthen my running times and I'll give this a shot.
I'm not sure if I can run at 70% though. I'm usually low 80's then walk when it creeps into the 90's. I can talk while I'm running (well I actually sing.. though so maybe my max heart rate is higher than calculated for my age?

oops...sorry, when I blocked it off my computer program, I was adding in the talk part, I must have erased the 55%...the run should be comfortable. Thanks for bringing that to my attention.

c2sky

Thanks, I'm trying to lengthen my running times and I'll give this a shot.
I'm not sure if I can run at 70% though. I'm usually low 80's then walk when it creeps into the 90's. I can talk while I'm running (well I actually sing.. though so maybe my max heart rate is higher than calculated for my age?

Also, please remember that age hr charts are very general estimates. Discuss with your doctor where your hr should be. Learn to rate your own exertion level on a scale of 1-10. If you feel you're at a 7, or can say about 3 words (or sing, ha ha) between breaths, you are probably at 70%.

In my experience as a trainer, for over 20 years, I have seen such a variety in heart rate, it's crazy. I did a test with an 82 year old woman who plays tennis, did step aerobics, and water aerobics. She came to me to add strength training. When I put her on an exercise bike, to monitor her intensity levels, she was able to get up to 140 bpm, no problem. According to the charts, that's way too high for her. My husband is 52, and he races bikes. He can easily get his hr up to 190 and still be fine. Most people like this find that their resting hr is low too. And remember that there are lots of genetic factors and medications that affect heart rate. That is why I always teach people how to perceive their own exertion.

So if you think you could work at a higher hr, talk to your doctor. Explain how you feel when you run.

c2sky

Is this the same as interval training? Just curious.

In a way it is. But usually interval training has shorter recovery periods in between. c25k is a little more like that in the beginning. This program is just a way to get you used to being out there for a certain period of time, while allowing your body and leg muscles to get used to the pounding of running.

zoe4friends

I am gonna try it. I want to be able to run for 30 minutes without being out of breath. Today I run for 1/2 nonstop 3 times that was my small achievement of running so far.