I just released this program to a client, and realized that I should probably post it for the general public. There are people who love to run, and those who hate it, and not a lot in between.  I used to dislike running and had decided it wasn't for me, even after having been practicing as a personal trainer for a couple of years (you don't have to love everything!).

But, I must say, now I LOVE RUNNING.  For those who feel that they will never run, who struggle with a soaring heart rate, who find it hard, follow this very gradual 6 week program.  It will condition your heart, while comfortably getting the body used to running.  The trick about learning to run properly is to never do too much.  Be patient with your body, master the steps before moving on.  Dong it right from the beginning is what helps you to love it - and loving it is really what it's all about.

Before you know it, you'll be soaring along like a gazelle, enjoying every step, feeling on top of the world.

The program still respects the joints, and I strongly recommend strength training and cross-training (varied forms of cardiovascular activity) to complement running. Always. Even for marathon runners...

Week 1: 3 non-consecutive days (Mon, Wed, Fri)

3 minute warm-up around 3.8 mph

2 minutes of walking at 4.0, 1 minute of running at 5.0 - alternate for 25 minutes.

Week 2: 3 non-consecutive days

3 minute warm-up around 3.8

1 minute of walking at 3.9, 1 minute of running at 5.0

Week 3: 3 non-consecutive days

3 minute warm-up around 3.8

30 seconds of walking at 3.9, 1.5 minutes of running at 5.0

Week 4: 3 non-consecutive days

3 minute warm-up around 3.8

30 seconds of walking at 3.9, 3 minutes of running at 5.0

Week 5: 3 non-consectuve days

3 minute warm-up around 3.8

1 minute of walking at 3.9, 5 minutes of running at 5.0

Week 6: 3 non-consecutive days

3 minute warm-up around 3.8

1 minute of walking at 3.9, 10 minutes of running at 5.0

Once you complete this, you will be ready for a full 20 minute run, and your heart rate will be used to the activity enough to stay stable and monotonous.

After you have completed 20 minutes, you can start tacking on a couple minutes each time until you reach 30 minutes.

*Featured image found on: www.cbrun.files.wordpress.com

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