If you've done a lot of walking, but you've never run before, you might feel a bit intimidated to get out there and start. This 8-week plan will help you ease into the sport. Before you get started, get familiar with how to do the run/walk method.
Difficulty: Average
Time Required: Eight weeks
Here's How:
- Get medical clearance from your doctor before you get started.
- Get fitted for the right running shoes for your feet and running style.
- Before you start your workouts, make sure you warm up properly by walking for 5-10 minutes. You should always end your workout with a cooldown.
- Week one: Walk for 6 minutes, then jog at an easy pace for 1 minute. Repeat 3 times. Aim for three sessions with that same sequence for week one.
- Week two: Walk for 5 minutes, then jog for 2 minutes. Repeat 3 times. Aim to do three sessions in week two.
- Week three: Walk for 3 minutes, then jog for 4 minutes. Repeat 4 times. Aim for four sessions in week three.
- Week four: Walk for 2 minutes, then jog for 5 minutes. Repeat 4 times. Shoot for four of those sessions in week four.
- Week five: Walk for 2 minutes, then jog for 8 minutes. Repeat 3 times. Do four of those sessions in week five.
- Week six: Walk for 2 minutes, then jog for 9 minutes. Repeat 3 times. Try to do four sessions for week six.
- Week seven: Walk for 1 minute, then jog for 11 minutes. Repeat 3 times. Do four sessions this week.
- Week eight: Congratulations on making it to week eight! For your first run this week, try walking for 5 minutes to begin and end the workout, and run for 20 minutes in between. By the end of the week, try to run for 30 minutes without stopping.
Aim to run for 30 minutes four times a week, and you'll notice that your stamina and fitness will continue to improve. Soon you'll be ready to run your first 5K!
Tips:
- Use your breathing as your guide when running. You should be able to carry on a conversation while running and your breathing shouldn't be heavy.
- Drink water at the end of your workouts to rehydrate. If it's hot and humid, you should also drink some water (about 4-6 ounces) halfway through your workout.
What You Need:
- Running shoes
- Running clothes
- Water
