The following tables should help you get started on a simple
walk/run routine. It is more aggressive.
You work out three times a week at 30 minutes per session. This program
takes 16 weeks and is a quicker though steady progression from the conservative
program. Remember to eat healthy too. Feel free to change the days if needed to convenient you,
but just remember to always have a rest day between runs - you need that
You should be able to do your 5K
with no walking after finishing this program provided you can maintain a
10min/mile pace. If you are slower, its ok to still do the 5K BUT walk
during it. Don't push yourself. OR add another month of training at
the end of this program to build up to about 40minutes by increasing your
duration by no more than 10% per week.
If you are experiencing joint pain
during this program, it might be best to start off with biking and a decent diet
to lose some extra weight that could be irritating your joints. Also, see
your doctor. By using this program, you accept the
RESTRICTIONS AND TERMS OF US
***Starting on week two, you will see that you run and walk
a certain number of minutes each. This means that you may run for 1 minute,
walk for 5 minutes, run for another minute OR maybe save the running for the
middle of your routine and walk before and after your running...anyways, you get the
idea. Do whatever is comfortable to do the required minutes. However
you choose to do it, you are still building up. It is sooo
important to not overdo the running...and don't even think about speed.
Run at a leisurely, comfortable pace. It does not matter how fast other
people are running.
You will also notice in the training that the last two weeks of
every phase is about the same. I feel this is good as it is kind of a
rest. Your not going up in running minutes but just maintaining.
This will also keep you less injury-prone...you can't constantly be
improving. To improve you need some rest stages where you go back down and
some stages where you just maintain. Remember, rest is very important in
Now I want you to do something...Print this
routine out, put it on your refrigerator and start your first day!
Some running essentials:
- Get fitted for a proper running shoes
at a dedicated running store FIRST!!! A lot of injuries can be
avoided this way...just ask us.
- Avoid running on asphalt or
concrete....find a good, smooth trail.
- A good warm-up is imperative to a
safe run. A recommendation is to start with a 5min walk, 1-5minute
light, slow jog , 5min walk, LIGHT, gentle stetching, 5min walk THEN start
your routine. Doing this will get some blood flowing to your muscles
before stretching. NEVER stretch a cold muscle.
- Cool-down. Very important.
Cool-downs eliminates lactic acid, brings your heart-rate to normal and
prevents muscle cramps. Walk for at least 5-10minutes. The
more the better. Do a LIGHT, gentle stretch session after your walk,
walk some more. Later that day/night, do a more intensive