{How to Run Without Breaking a Sweat}

Wednesday, May 13, 2009

or How to Run for 30 minutes in 10 weeks


But did I get your attention? Well, maybe I shouldn't make any guarantees. I sweat every time.



If you've never run before, or it's been awhile, let me share my 10 week plan to get into good running condition, running continuously for 30 minutes. From there, you're well prepared for a local 5K, or beginning a new plan for a longer race. I used this basic plan the very first time I started running eight years ago. And after each pregnancy, I've dug out my tattered copy of this plan and started over. Although, each time I've restarted the plan, it has taken less than 10 weeks.

Start slow and comfortable. Comfortable=conversation pace. You should be able to talk while running, but not sing. If you need to stay on a week, stay on that week, even if for just another day or two. You'll catch up. Follow the plan for each week 3 times a week, preferably, with a days rest in between.

Week 1: Run 2 minutes, walk 4 minutes. Repeat 5 times
Week 2: Run 3 minutes, walk 3 minutes. Repeat 5 times
Week 3: Run 5 minutes, walk 2.5 minutes. Repeat 4 times
Week 4: Run 7 minutes, walk 3 minutes. Repeat 3 times
Week 5: Run 8 minutes, walk 2 minutes. Repeat 3 times
Week 6: Run 9 minutes, walk 2 minutes. Repeat 2 times then run 8 minutes 1 time
Week 7: Run 9 minutes, walk 1 minutes. Repeat 3 times
Week 8: Run 13 minutes, walk 2 minutes. Repeat 2 times
Week 9: Run 14 minutes, walk 1 minutes. Repeat 2 times
Week 10: Run 30 minutes!!!!




Want more running plans, like the one I've used to train for marathons?:

Hal Higdon's Training Plans for Novice Runners to Ultra Marathoners, and all distances

Jeff Galloway's Training Programs -I am a big Galloway fan for his firm belief in walk-breaks!

This is a great time of the year to start a running program! In the coming months, there are so many fun runs and events. Want a sneak peak at the race Mr. Smarty and I are gearing up for?


11 Creative People Had This To Say:

Carey-Life in the Carpool Lane said...

Oh, I wished I like to run. It's one of those things that I think I would like...it looks cathartic and efficient. But the reality is that I hate to run...

Have fun gearing up for the next race!

Leaning on Him said...

Funny-I was just thinking of asking you what your exercise routine is and how you fit it in with 3 kids! :o)

Rachel said...

Thanks, Kris! Your post sure was timely for me. I just this morning started training with a friend who will be running in a Disney 1/2 marathon. We were both a little rusty :) I'll let you know if we decide to use one of these plans. El Scorcho looks awesome.

Kristen, The Pajama Mama said...

Hey Rachel-Yay for you for getting back into running! It's tough to get in runs with kids, but we make it a priority. Right now, I run on our treadmill on Monday evenings, after the kids go to bed, and Wednesday mornings, before Mr. Smarty goes to work. On Saturday mornings, I run from the local bagel shop with a group of runners and we go longer than my weekday runs. This is when I build up for distance races. Mr. Smarty runs Sunday mornings before church with the same group to get his long runs in. Can't wait to hear of your upcoming races! Maybe we can do one together some day! Marine Corp???

Curdie said...

Thanks for the running program!!

I did one called the Couch to 5K way back before the babies but it is no longer free. So I've been meaning to find another one but have been a bit lazy about it.

That race looks like fun :)

Mrs. Jones said...

That totally works. I couldn't run to the mailbox when I tried it. And within just a few weeks I could run a couple miles (I only ran for 20 minutes) easily, without having a heart attack. Then I hurt my foot. :-(

~Heather

Michigan Kate said...

Hey! I came over from Jen's.

You were in the Rock 'n Roll Marathon? I live in the San Antonio area and have friends who are training for or have done that marathon.
Thanks for the running tips. I had a baby a few months ago, and while I was never really fit before, I would like to be so I'm trying to make some changes. Great post!
Kate

deb said...

good advice. I got into running about 10 years ago, and did the power walk break into a jog pattern for a while.
It is still an on again off again of distance, but I pray to always have that bit of sanity and routine.
I still can't believe that I'm still at it.

deb said...

good advice. I got into running about 10 years ago, and did the power walk break into a jog pattern for a while.
It is still an on again off again of distance, but I pray to always have that bit of sanity and routine.
I still can't believe that I'm still at it.

Briana said...

We just started this plan today. Thanks. I posted your link on my blog.

Little Red said...

Thank you so much for this! :) It's so perfect and I love its simplicity.