By Helen Taranowski
If you are a running novice, there is really no substitute from getting one-to-one advice from an experienced personal trainer or running coach. At face value, running seems to be one of the simplest ways to get fit and stay fit - you just lace up your running shoes and go. While, to a certain extent this is true, many people who start running without proper advice and guidance, give up after their first few attempts when they find it too difficult or they pick up an injury.
As a personal trainer specialising in helping the novice runner, I have helped many people start their running programme safely and effectively. Below is my six week beginners training plan which has been tried and tested with my clients. The aim is to get you running for 30 minutes by the end of week six. You do not currently need to be doing any running to start the plan, but you should be able to comfortably walk at a brisk pace for 20 minutes.
The only other thing I would add is to make sure you wear proper running shoes. It is important that you go to a specialist running store where you can be fitted for the correct type of shoes, otherwise, you are just asking for an injury!
Good luck and happy running
Week one
Day one
Walk 5 minutes
Run 1 minute
Walk 1 minute
Run 1 minute
Walk 1 minute
Run 1 minute
Walk 1 minute
Run 1 minute
Walk 5 minutes
Day two
Walk 3 minutes
Run 1 minute
Walk 1 minute
Run 2 minutes
Walk 2 minutes
Run 2 minutes
Walk 2 minutes
Run 1 minute
Walk 5 minutes
Week two
Day one
Walk 4 minutes
Run 3 minutes
Walk 3 minutes
Run 3 minutes
Walk 5 minutes
Day two
Walk 3 minutes
Run 4 minutes
Walk 3 minutes
Run 5 minutes
Walk 5 minutes
Week three
Day one
Walk 3 minutes
Run 5 minutes
Walk 3 minutes
Run 7 minutes
Walk 5 minutes
Day two
Walk 2 minutes
Run 5 minutes
Walk 3 minutes
Run 8 minutes
Walk 5 minutes
Week four
Day one
Walk 2 minutes
Run 5 minutes
Walk 3 minutes
Run 10 minutes
Walk 5 minutes
Day two
Walk 2 minutes
Run 5 minutes
Walk 2 minutes
Run 12 minutes
Walk 5 minutes
Week five
Day one
Run 6 minutes
Walk 2 minutes
Run 15 minutes
Walk 5 minutes
Day two
Run 6 minutes
Walk 2 minutes
Run 19 minutes
Walk 3 minutes
Week six
Day one
Run 25 minutes
Day two
Run 30 minutes
For more information see my beginners running guide Getting Started in Running
Helen writes on all aspects of running, fitness and nutrition. Visit http://www.run-resource.blogspot.com to learn more
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