How to Start Running

Nothing worthwhile is easy, let's go ahead and get that out of the way. However, by following this specific workout, you WILL be running in no time! For what it is worth, this program was developed by an USA cross country champion and approved by an olympic middle distance running coach.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• Running shoes
• Watch/Timer
• Comfortable clothing
• Positive attitude!

1. Stretches Warm up by walking for 10 minutes.
2. MWF Workout:
   
   Week 1: Run one minute /Walk 2 minutes for 30 minutes.
   
   Week 2: Run 2 minutes /Walk 2 minutes for 30 minutes.
   
   Week 3-4: Run 3 minutes /Walk 3 minutes for 30 minutes.
   
   Week 5-6: Run 5 minutes /Walk 3 minutes for 32 minutes.
   
   Week 7-8: Run 8 minutes /Walk 3 minutes for 33 minutes.
   
   Week 9-10: Run 10 minutes /Walk 2 minutes for 36.
   
   Week 11-12: Run 15 minutes, Walk 5 minutes, Run 15 minutes.
   
   Week 13: Run 20 minutes, Walk 5 minutes, Run 20 minutes.
   
   Week 14: You should now be able to run for 40 minutes. Great Job!
3. Tuesday and Thursday
   
   Choose one of the following workouts:
   
   Run for 3 minutes, walk for 3 minutes
   Run for 2 1/2 minutes, walk for 2 1/2 minutes
   Run for 2 minutes, walk for 2 minutes
   Run for 1 1/2 minutes, walk for 1 1/2 minutes
   Run for 1 minute, walk for 1 minute
   Run for 30 seconds, walk for 30 seconds.
   
   Or:
   
   Repeat 8 times: Run at challenging pace for 45 seconds, walk for 1 minute.
   
   Or:
   
   Repeat 12 times: Run at challenging pace for 30 seconds, walk for 45 seconds.
4. You should now be comfortable with running. Incorporate some long distance runs 2-3 times a week alternating with the workouts. Check the internet for local 5k and 10k runs. They are fun ways to test your new abilities and support wonderful causes!

Tips & Warnings

• Work on developing a rhythmic breathing pattern when running. For instance breathe in 3-4 steps, and out 3-4 steps.
• Stick with it, the first 20-30 minutes are the toughest, then the running becomes easier for the remainder of the workout.
• If you notice strange pains during or after your run, consider changing shoes. You can contact a local running store for advice.
• Try running with music. It sometimes helps with rhythm and passing of the time.
• Warm up prior to and cool down after your workout.
• Map out a safe place to run. (www.mapmyrun.com)