| GETTING STARTED IN A RUNNING PROGRAM |
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| This first program starts you off with a mixture of running and walking. It allows you to progress at your own pace. It should be done 3 to 4 times a week for a minimum of 30 minutes per day. If you complete on eweek and feel you cannot proceed to the next week's level, repeat the week's workout until you are ready. |
| WEEK 1 - Run 1 minute, walk 2 minutes. WEEK 2 - Run 2 minutes, walk 2 minutes. WEEK 3 - Run 3 minutes, walk 2 minutes WEEK 4 - Run 4 minutes, walk 2 minutes. |
| If you noticed, each week you increase the number of minutes you run by 1 minute while keeping the number of minutes you walk constant (2 minutes). You continue on this routine until you are able to run one mile. |
| NOTE: If you are doing this routine on a high school track, keep in mind a track is 1/4 mile per lap or 440 yards. |
| Once you have achieved the ability to run one mile, drop the time you walk to one minute. At this point you will increase your running mileage by 1/2 mile per week, walking as needed until you can run your goal mileage. |
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| This next program is geared towards those of you who like to run on a high school track. The program should be done 3 to 4 times per week. |
| WEEK 1 - Alternately jog/walk in 100 yard segments (8 times) WEEK 2 - Alternately jog/walk in 200 yard segments (5 times) WEEK 3 - Alternately jog/walk, varying the segments between 200 to 400 yards for 1 1/2 miles. Walk the same distance you jog. (Example: If you run 1 lap, walk 1 lap). WEEK 4 - Alternately jog/walk 1 1/2 miles. Vary the jogs between 1/4 and 1/2 mile. This time walk 1/2 the distance you jogged. (Example: If you ran 1/2 mile, walk 1/4 mile.) WEEK 5 - DAY 1 - 1/2 mile jog, 1/4 mile walk (3 times); Day 2 - 3/4 mile jog, 1/2 mile walk (2 times); DAY 3 - 2 mile jog, NO WALKING. WEEK 6 - DAY 1 - 1/2 mile jog, 1/4 mile walk, 3/4 mile jog, 1/4 mile walk, 1/2 mile walk (repeat entire segment); DAY 2 - 1 mile jog, 1/4 mile walk (2 times); DAY 3 - 2 1/4 mile jog, NO WALKING WEEK 7 - 2 1/2 mile jog. This is the point of no return. From here on, there is no more walking. You can vary your pace...but no more walking. WEEK 8 - 2 3/4 mile jog WEEK 9 - 3 mile jog WEEK 10 - Go run a 5 K race. GOOD LUCK !! You have now become one of the greatest athletes in the the world.....a runner!! |
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