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    Hoc Ky XXXXXX

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    Bill Lee
    This document provides a walk/run training plan for true beginners who cannot yet run for 10 minutes straight. It involves alternating intervals of walking and slow jogging, gradually increasing the jogging intervals over 4 weeks while keeping the same overall duration. Online forums are recommended for beginners to ask questions and share progress with others following similar training plans. Rest is important to allow muscles to recover and grow stronger from the stress of exercise.

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    Hoc Ky XXXXXX

    Uploaded by

    Bill Lee
    72 views2 pages
    This document provides a walk/run training plan for true beginners who cannot yet run for 10 minutes straight. It involves alternating intervals of walking and slow jogging, gradually increasing the jogging intervals over 4 weeks while keeping the same overall duration. Online forums are recommended for beginners to ask questions and share progress with others following similar training plans. Rest is important to allow muscles to recover and grow stronger from the stress of exercise.

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    This document provides a walk/run training plan for true beginners who cannot yet run for 10 minutes straight. It involves alternating intervals of walking and slow jogging, gradually increasing the jogging intervals over 4 weeks while keeping the same overall duration. Online forums are recommended for beginners to ask questions and share progress with others following similar training plans. Rest is important to allow muscles to recover and grow stronger from the stress of exercise.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    72 views2 pages

    Hoc Ky XXXXXX

    Uploaded by

    Bill Lee
    This document provides a walk/run training plan for true beginners who cannot yet run for 10 minutes straight. It involves alternating intervals of walking and slow jogging, gradually increasing the jogging intervals over 4 weeks while keeping the same overall duration. Online forums are recommended for beginners to ask questions and share progress with others following similar training plans. Rest is important to allow muscles to recover and grow stronger from the stress of exercise.

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    © All Rights Reserved
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    Download as docx, pdf, or txt
    of 2

    walk/run comfortably the entire time.

     Do this for the entire first week, and even


    two weeks if you can stand it. Gradually increase your time until you can run 30
    minutes.
    From there, you can stay at 30 minutes or increase the amount of time you run
    gradually, every two weeks. But do not overdo it in the beginning!

    Walk and Run Plan


    If you are a true beginner, and cannot run for 10 minutes, you should start out with a
    walk/run plan. Here’s a good one to start with (do each one three times a week):
    1. Week 1: Walk for 10 minutes. Jog slowly for 1 minute, and then walk for 1
    minute. Repeat these 1/1 intervals for 10 minutes, or until you become uncomfortable.
    Walk for 5 minutes to cool down.
    2. Week 2: Walk for 10 minutes. Jog slowly for 2 minutes, and then walk for 2
    minutes. Repeat these 2/2 intervals for 10 minutes, or until you become
    uncomfortable. Walk for 5 minutes to cool down.
    3. Week 3: Walk for 10 minutes. Jog slowly for 3 minutes, and then walk for 2
    minutes. Repeat these 3/2 intervals for 15 minutes, or until you become
    uncomfortable. Walk for 5 minutes to cool down.
    4. Week 4: Walk for 10 minutes. Jog slowly for 5 minutes, and then walk for 2
    minutes. Repeat these 5/2 intervals for 20 minutes, or until you become
    uncomfortable. Walk for 5 minutes to cool down.
    You get the picture. The idea is to gradually increase your running time until you can
    do 10 minutes straight. Then increase the 10 minutes to 12, and so on, each week,
    until you can eventually run for 30 minutes. Now you’re a runner!
    Online forums
    In the beginning, you’ll have a lot of questions and want to share your progress with
    others. An online forum is perfect for that. Join a forum or two, read as much as you
    can, introduce yourself, post your questions, post your weekly progress, and gain from
    the experience of others.
    A few good forums to start with:

     Cool Running forums


     Runner’s World forums
     About.com runner’s forums
    Make it a habit
    If you struggle with making running a regular habit, try doing it every single day at
    the same time. Habits are easiest to form if you do them consistently. This may sound
    contradictory to some of the advice above about starting slowly, but the key is to go
    very easy in the beginning — nothing that will stress your body out or make you sore
    the next day. Also, instead of running every day, you could swim or bike or do
    strength training, so that your running muscles are given a rest while you continue to
    form your exercise habit. See How to Make Exercise a Daily Habit for more.
    Most important advice: just lace up your shoes, and get out the door. After that, it’s
    cake.
    The importance of rest
    Some runners try to go hard every single day. They are ignoring the truth about
    muscles — your muscles grow by giving them stress, and allowing them to rest
    after the stress so that they can grow. If you run hard every day, you will just
    continually break your muscles down, and improvement will be slow and difficult —
    and it could lead to burnout or injury.

     About.com Running
     Beginning Runner

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