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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 then 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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