If you're new to running and/or do not partake in much
weekly cardio activity, you're a newbie (beginner). If you're fit and doing a
good deal of cardio activity, this program might be too easy for you. Give it a
try and you can always move up to the intermediate and then advanced programs -
I'll post more about those later this week.
This gradual program will have you running a full 5km in
about 8 weeks. The key is to STAY CONSISTENT with your running and stick to the
plan. It's simple to follow and will definitely help you reach your goals.
For starters, stick to a specified run/walk routine 3 times
per week (see my recommendations below), with one day of walking (40-60min).
Try to space these workouts out over the entire week. For example, run/walk
every other day, not 3 days in a row. This will give your body time to recover
and you will see much better results this way.
Walk/run 8 week
program
Start and finish each workout with 5 min of brisk walking
(this serves as your warm-up and cool-down). The total time for each workout
should be 30-45 min (including the walking warm-up and cool-down).
Week 1: Run 1
min, walk 1-2 min for 20-22 min - 3 times per week
Week 2: Run 2
min, walk 1-2 min for 20-24 min - 3 times per week
Week 3: Run 3
min, walk 1-2 min for 20-25 min - 3 times per week
Week 4: Run 5
min, walk 1-2 min for 24-28 min - 3 times per week
Week 5: Run 8
min, walk 1-2 min for 27-30 min - 3 times per week
Week 6: Run 10
min, walk 1-2 min for 32-34 min - 3 times per week
Week 7: Run 15
min, walk 1-2 min for 32-34 min - 3 times per week
Week 8: Run for
as long as you can (aim for 20 min straight) - 3 times per week
- Walking Days - I recommend one day of walking each week (in addition to the
3 days of walk/run workouts). It's an excellent form of exercise and a nice
change of pace. Your long walk should be somewhere between 40-60 minutes.
- Off-Days - These days are scheduled as non-running days but you can
fill them with another activity, such as swimming, cycling, aerobics, yoga,
etc. Lower impact activities that still get your heart pumping are preferable
for off-day activity.
Time to Race
Once you've completed this program, you will be ready to
enter your first 5km road race.
Try to locate one near you and register (I suggest doing this before starting
the program, so you know what you are working toward). Remember that finishing
the race is your main objective and if you need to walk and run during the race
it is perfectly acceptable.
Good luck and have fun!
Kim Bowerman,
Nomadik Personal Fitness Expert