Beginner Runner

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Beginner Runner


 

Introduction

The most important point to remember for beginners is to start slowly. If you start an intense running regime without a gradual build up, your body will be rebel and you are more likely to suffer from a running injury. Do not skip any of the sections of the running program, sometimes beginners become impatient and try to speed up the process of adjusting the body to running. However, if you find the routine too hard than you can slow down each section and even repeat the section until you feel you are ready.

Preparation

Make sure you have correct running shoes and also a decent running watch. Measuring time/ distance is essential to monitor your progress. It is imperative that you stretch your muscles and do a warm up jog or walk. Many beginners forget to stretch before and after to prevent injury. Drink plenty of water before and after you run, it may also help to have a carbohydrate drink while you run to give you more energy.

Running Programme

Each session should take about 20 or 40 minutes, three times a week

Week 1

Brisk walk to warm up. Alternate 60 second jogging than 90 seconds of walking for 20 mins.

Week 2

As above but for 30 minutes.

Week 3

Brisk 5 minute walk to warm up.

Repetition of the following:
Jog 200 yards (approx 90 secs)
Walk 200 yards (approx 90 secs)
Jog 400 yards (approx 3 mins)
Walk 400 yards (approx 3 mins)

Week 4

Brisk 5 minute walk to warm up.

Repetition of the following:
Jog ¼ Mile (approx 3 mins)
Walk 1/8 Mile (approx 90 secs)
Jog ½ Mile (approx 5 mins)
Walk ¼ Mile (approx 3 mins)
Jog ¼ Mile (approx 3 mins)
Walk 1/8 Mile (approx 90 secs)
Jog ½ Mile (approx 5 mins)

Week 5

Brisk 5 minute walk to warm up.

Repetition of the following:
Jog ½ Mile (approx 5 mins)
Walk 1/4 Mile (approx 3 mins)
Jog ½ Mile (approx 5 mins)
Walk ½ Mile (approx 5 mins)
Jog 1/2 Mile (approx 5 mins)

Week 6

Brisk 5 minute walk to warm up.

Repetition of the following:
Jog ½ Mile (approx 5 mins)
Walk 1/4 Mile (approx 3 mins)
Jog ¾ Mile (approx 5 mins)
Walk ¼ Mile (approx 3 mins)
Jog ½ Mile (approx 10 mins)

Week 7

Brisk 5 minute walk to warm up.

Repetition of the following:
Jog 2.5 Mile (approx 25 mins)

Week 8

Brisk 5 minute walk to warm up.

Repetition of the following:
Jog 2.75 Mile (approx 28 mins)

Week 9


Congratulations, you made it this far!


Brisk 5 minute walk to warm up.

Repetition of the following:
Jog 3 Mile (approx 30 mins)

 

 


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