RUNNING PLAN FOR BEGINNERS

Anyone can run.  I have often heard people say that they are not built for running and whilst athletes clearly have an advantage over the average person, it really is as simple as putting one foot in front of the other.  There are some guidelines though that should be followed:- 

• If you are carrying a lot of weight, stick to walking and a healthy eating plan to begin with.  Running will put a strain on your joints.
• Don’t run every day.  Three times a week would be a good goal.
• Always warm up.  Get the joints moving and take a brisk walk to your starting point to warm up the muscles and prepare you mentally for the task ahead.
• Always stretch out immediately after exercise.  This weeks featured video takes you through the important ones.  Otherwise you can catch it on Vimeo: http://www.vimeo.com/6779948
• You need good running shoes and they need to be changed regularly.  Take your time choosing a pair and go to a shop where you will get advice.  If you pronate (flat feet), your arches will need support.  You need at least the width of your thumb extra space at the toe – sounds a lot, but once your feet get hot, you will soon fill the space.
• It is a good idea to find your training zone: http://vitalflow.tv/2010/01/how-to-find-your-safe-training-zone/.  If you struggle to breathe, you need to slow down!

This running plan is a guide only.  I have divided it into sessions to be completed in the time scale that’s best for you.  If you are very unfit, just walk for a couple of weeks, then start to introduce a jog.  You may find that you can get through the first sessions very quickly.  Work at your own pace and don’t be tempted to push too hard: this is what puts most people off after the first few sessions.  I am working on the theory that most people will be able to run continuously for at least 20 minutes in around 6 months time.  If you want a goal, why not think about a 5kms fun run?   Please, please warm up and stretch.

THE PLAN 

Session           Workout                                                                     Duration 

 1         Walk for 5 minutes, run for 1 minute. Repeat 3 times     18 mins

 2         Walk for 4 minutes, run for 1 minute. Repeat 4 times     20 mins

 3         Walk for 3 minutes, run for 1 minute.  Repeat 5 times    20 mins

 4         Walk for 5 minutes, run for 2 minutes. Repeat 3 times    21 mins

 5         Walk for 4 minutes, run for 2 minutes. Repeat 4 times    24 mins

 6         Walk for 3 minutes, run for 2 minutes. Repeat 5 times    25 mins

 7         Walk for 5 minutes, run for 3 minutes. Repeat 3 times    24 mins

 8         Walk for 4 minutes, run for 3 minutes. Repeat 3 times    21 mins

 9         Walk for 3 minutes, run for 3 minutes. Repeat 4 times    24 mins

10        Walk for 5 minutes, run for 4 minutes. Repeat 3 times    27 mins

11        Walk for 4 minutes, run for 4 minutes. Repeat 3 times    24 mins

12        Walk for 3 minutes, run for 4 minutes. Repeat 4 times    28 mins

13        Walk for 2 minutes, run for 4 minutes. Repeat 4 times    24 mins

14        Walk for 4 minutes, run for 5 minutes. Repeat 3 times    27 mins

15        Walk for 3 minutes, run for 5 minutes. Repeat 3 times    24 mins

16        Walk for 2 minutes, run for 5 minutes. Repeat 4 times    28 mins

17        Walk for 1 minute, run for 5 minutes.  Repeat 4 times    24 mins

18        Walk for 3 minutes, run for 6 minutes. Repeat 3 times    27 mins

19        Walk for 2 minutes, run for 6 minutes. Repeat 3 times    24 mins

20        Walk for 1 minute, run for 6 minutes.  Repeat 4 times    28 mins

21        Walk for 2 minutes, run for 7 minutes. Repeat 3 times    27 mins

22        Walk for 1 minute, run for 7 minutes.  Repeat 3 times    24 mins

23        Walk for 1 minute, run for 8 minutes.  Repeat 3 times    27 mins

24        Walk for 1 minute, run for 10 minutes. Repeat 2 times   22 mins

25        Run for 10 mins, walk for 1 minute, run for 10 mins        21 mins

26        Run for 20 minutes                                                                     20 mins