Transition to Natural running

smiffy645

Hi,

I'm thinking of transitioning to a more natural running style (forefoot strike) and found the transition plan below. I realise stretching etc. is important but wondered if anyone who has made the change wanted to add any useful tips etc?

There will be 2 minimalist run sessions per week
Week 1 – 1) 10 x 30s run, 30s walk, 2) 5 x 1 mins run, 1 min walk
Week 2 – 1) 7 x 1 min run, 1min walk, 2) 10 x 1 mins run, 1 min walk
Week 3 – 1) 12 x 1min run, 1 min walk, 2) 6 x 2’ run, 1’ walk
Week 4 – 1) 7 x 2’ run, 1’ walk, 2) 8 x 2’ run, 1’ walk
Week 5 – 1) 5 x 3’ run, 1’ walk, 2) 6 x 3’ run, 1’ walk OR 3 mins at the end of each run
Week 6 – 1) 7 x 3’ run, 1’ walk, 2) 5 x 4’ run, 1’ walk OR 4 mins at the end of each run
Week 7 – 1) 6 x 4’ run, 1’ walk, 2) 5 x 5’ run, 1’ walk OR 5 mins at the end of each run
Week 8 – 1) 4 x 6’ run, 2’ walk, 2) 4 x 7’ run, 2’ walk OR 6 mins at the end of each run
Week 9 – 1) 4 x 8’ run, 2’ walk, 2) 3 x 9’ run, 2’ walk OR 7 mins at the end of each run
Week 10 – 1) 3 x 10’ run, 2’ walk, 2) 2 x 13’ run, 2’ walk OR 8 mins at the end of each run
Week 11 – 1) 2 x 15’ run, 2 min walk 2) 20’ run OR 9 mins at the end of each run
Week 12 – 1) 25 minute run, 2) 25 minute run OR 10 mins at the end of each run

smiffy645

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