Well I am turning over a new leaf. Why don't you join me?
I found this great Running for Beginners plan online. It is a 10 week program. Only 3 days a week. It is an interval program which alternates jogging and walking. Which is awesome if you are not it great shape and new to jogging.
I will be using my treadmill but you can run outside as well, just make sure to time yourself. If you want to do both, I learned a great trick on that site. Running on a treadmill is easier than outside so people often get discouraged when going outside for the first time. To prepare yourself for running outside, set your treadmill on a 1% incline.
The first 5 weeks go like this:
From www.netdoctor.co.uk
Week 1
Goal: to try gentle jogging interspersed with brisk walking for 20 minutes three times a week.
- Monday, Wednesday, Saturday: jog for 2 minutes then walk for 2 minutes. Repeat x 5.
Week 2
Goal: to lengthen blocks of continuous jogging and increase overall workout to 24 minutes.
- Monday: jog for 3 minutes then walk for 2 minutes. Repeat x 4.
- Wednesday: jog for 3 minutes then walk for 2 minutes. Repeat x 4.
- Saturday: jog for 2 minutes then walk for 1 minute. Repeat x 8.
Week 3
Goal: to lengthen blocks of continuous jogging.
- Monday: jog for 4 minutes then walk for 2 minutes. Repeat x 4.
- Wednesday: jog for 5 minutes then walk for 2 minutes. Repeat x 3.
- Saturday: jog for 4 minutes then walk for 2 minutes. Repeat x 4.
Week 4
Goal: to jog continuously for 6 minutes. To increase overall workout time to 28 minutes.
- Monday: jog for 5 minutes then walk for 2 minutes. Repeat x 4.
- Wednesday: jog for 6 minutes then walk for 3 minutes. Repeat x 3.
- Saturday: jog for 6 minutes then walk for 3 minutes. Repeat x 3.
Week 5
Goal: to lengthen blocks of continuous jogging. To increase overall workout time to 30 minutes.
- Monday: jog for 7 minutes then walk for 3 minutes. Repeat x 3.
- Wednesday: jog for 7 minutes then walk for 3 minutes. Repeat x 3.
- Saturday: jog for 8 minutes then walk for 3 minutes. Repeat x 2. Jog for 6 minutes then walk for 2 minutes.
The interval times change each week and sometimes during the week so print off the instructions or create a poster chart like I did.
Give yourself a sticker for each day you successfully complete the exercise. Hey, it worked for potty-training my toddler! ;)
In my chart I listed all the days of the week for the first 5 weeks. On the days I do not run, I can add any extra exercise I do. For example I go swimming every Saturday with my son, so I will add 30 minutes of swimming on those days.
My plan is to follow this specific program and not give myself a choice. I *HAVE* to run on Monday, Wednesday and Friday. Any other days I work out or go for walks will be a bonus.
I will blog about my progress in a couple of weeks to let you know how the challenge is going for me and show you my filled out chart. You can let me know how it is going for you and we can help motivate each other.
So who is with me? Do you accept my Easy Beginner's Running Challenge?
Let's be accountable to each other!
If you already run, what tips do you have for us beginners?
I'm not a big runner - I always get hurt - shin splints etc. and then I become unmotivated. However, I do love to power walk and it is almost as good, right?!
ReplyDeleteGood luck! I wish you all the best :)
ReplyDeleteI used to run when I was younger, teen age years....But my knees aren't the best from ballet and Ukrainian dancing.
It'll be so good for you and alone time too! Have fun!
Wishing you luck! I LOVE running and it's my favourite form of exercise and the only one that I don't need motivation to do. It's so great for relieving stress as well :)
ReplyDeleteI used to run on the treadmill when I was in my early 20's. It was great! I might just try it again...
ReplyDeleteusing a treadmill is a good idea, wish we had one. I am no good at running, my lungs cant hack it! lol
ReplyDeleteThis is a great program i have only heard good things about inteval training! I jog but will add some intervals i look fwd to seeing your progress.
ReplyDeleteThis sounds pretty great, good luck on your challenge! I'd definitely would try this using a treadmill and if I was doing this I'd have to take walks and then make my up to jogging, running however, something I've never been good at, lol.
ReplyDeleteThis sounds easy enough for me to start! I've never been a runner, either (and I'm totally tracking with you about using "finding bodies" as an excuse...I look *ridiculous* when I run!) but I want to start!
ReplyDeleteI plan to try and run again after the baby is born. I wish you much luck on your adventures!
ReplyDeleteI hate running on the treadmill. I started out last summer running outside for maybe 20 seconds at a time and then feeling like I was going to die for about 5 minutes before i did another 20-30 seconds of hell. I kept doing it though, and then I started to see progress. Now I can run 10.5 miles without walking even once.
ReplyDeleteI guess my biggest piece of advice is to stop making excuses. Just.. stop. No more excuses.
I hate it when people ask me about running and then start telling me about all the lame excuses they have for not exercising when I didn't even ask. I could come up with a million excuses too. I'm not just magically thin. I have lost 65 lbs. I guess the best advice is to just.. do it.
I'm with ya! I'm not a runner either. I tried the couch 2 5K program, but it was when my twins were very little and it was so difficult to get away for long because they were exclusively breastfed. I got through the first 3 weeks of the program and fizzled out. I really need to get moving again. I'd like to start lifting again! Thanks for sharing with us on Wellness Wednesdays :)
ReplyDelete