Beginning Runner's 10-Week Training Plan - KFVS12 News & Weather Cape Girardeau, Carbondale, Poplar Bluff

Beginning Runner's 10-Week Training Plan

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BEGINNING RUNNER'S 10-WEEK TRAINING PLAN

The following running schedule was created by Budd Coates, Health Promotions Manager at Rodale Press, who instructs a corporate beginning running program. Coates has taken non-runners and, in 10 weeks, helped them reach their goal of running the 3.5-mile Chemical Bank Corporate Challenge.

Before you start with this schedule, get your legs ready with eight days of walking; walk for 20 minutes a day for the first four days, then increase to 30 minutes a day for four more days. Now you're ready to begin with week 1.

Each week of the program, do your run/walk workouts on Monday, Wednesday, Friday and Saturday, and take Tuesday, Thursday and Sunday off.

Week 1

Run 2 minutes, walk 4 minutes. Repeat 5 times.

 

Week 6

Run 9 minutes, walk 2 minutes. Repeat twice, then run 8 minutes.

 

Week 2

Run 3 minutes, walk 3 minutes. Repeat 5 times.

 

Week 7

Run 9 minutes, walk 1 minute. Repeat 3 times.

Week 3

Run 5 minutes; walk 2.5 minutes. Repeat 4 times.

 

Week 8

Run 13 minutes, walk 2 minutes. Repeat 2 times.

Week 4

Run 7 minutes, walk 3 minutes. Repeat 3 times.

 

Week 9

Run 14 minutes, walk 1 minute. Repeat 2 times.

 

Week 5

Run 8 minutes, walk 2 minutes. Repeat 3 times.

 

Week 10

Run 30 minutes.

 Note: After completing week 9, if you feel tired, repeat this week of training before moving on to week 10.

 

Source: Runner's World. March 2005

Courtesy:  Laura Morningstar, Personal Trainer at Healthpoint Fitness
Laura Morningstar, MSA, ATC, CES, coordinates integration services between rehabilitation and fitness including the FitCare and Wellness Connection programs at Healthpoint Fitness in Cape Girardeau. She teaches group fitness classes, including BODYPUMP and BODYSTEP and offers personal training services.
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