or How to Run for 30 minutes in 10 weeks
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?