Shelly Star x x
Full Member
Hello,
I am really wanting to get involved in running & read in last mths issue of sw that one of the girls started running so i did a bit of googling & found this plan. It seems not that bad to do so thought i'd post it in case anyone else fancied trying it with me.
I have never done running well since i left high school when i used run home on a Fri night tipsy b4 i got grounded haha so anyway new year new start. Plus i'd love apply for the Liverpool 1/2 marathon
I dnt even know when i can start thou i'm tempted give it a go tomoz but ive been off all week with a ear infection :-( been deaf all week in my left ear. I do hope it pops soon its bugging me thou it makes phone calls fun! haha
Let me know if u want in anyway be nice get a running buddy! I need buy a ipod holder and stop watch haha may start Monday! Be good see if i lose a few more lbs anyway x x x
Difficulty: Average
Time Required: Eight weeks
Here's How:
I am really wanting to get involved in running & read in last mths issue of sw that one of the girls started running so i did a bit of googling & found this plan. It seems not that bad to do so thought i'd post it in case anyone else fancied trying it with me.
I have never done running well since i left high school when i used run home on a Fri night tipsy b4 i got grounded haha so anyway new year new start. Plus i'd love apply for the Liverpool 1/2 marathon
I dnt even know when i can start thou i'm tempted give it a go tomoz but ive been off all week with a ear infection :-( been deaf all week in my left ear. I do hope it pops soon its bugging me thou it makes phone calls fun! haha
Let me know if u want in anyway be nice get a running buddy! I need buy a ipod holder and stop watch haha may start Monday! Be good see if i lose a few more lbs anyway x x x
Difficulty: Average
Time Required: Eight weeks
Here's How:
- Get medical clearance from your doctor before you get started.
- Getting the right running shoes for your foot type is crucial for comfort and injury prevention . Visit a running store to get expert advice on buying the right running shoes .
- 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!