We've had a lot of new members join Traxee in the past few weeks, several of whom are asking about training programs for getting started. Keeping that in mind, here's a piece originally published earlier this year on developing a solid base for 5 or 10K training. Enjoy! And welcome to our new Traxee members who are just getting started!
Chances are if you’re reading this, you’ve already made the decision to start running. Whether you’re motivated by the promise of weight loss, improved energy, mental clarity, a race goal or something else, now is the best time to start!
There are tons of training guides on the Internet for beginning runners, each with its own special take on preparation, training time and goal setting. We’ve researched (and used) a lot of these recommended training plans. Here’s what the Traxee Team recommends to help you get started:
Top Three Things to Do Before You Start
1) The obligatory medical disclaimer. Before starting any training program, get a full medical exam to ensure that you do not have any condition that prevents you from starting a training program.
2) Buy a decent pair of running shoes. Expect to pay anywhere from $65.00 - $100.00 for a good pair of shoes. For recommendations, see our shoe recommendations, or visit a retailer in your area that specializes in gear for runners. DO NOT attempt to start a training program in the shoes you used in your high school aerobics class! Shoes intended for other sports (including “cross-trainers”) will not provide you with the proper support and protection you need to run.
3) Get a running watch if you can afford it. You can get a basic Timex Ironman® watch for under $50.00 and it will make timing your workouts a lot easier.
Know Your Goal
Your goal is to achieve 30 minutes (about 2 miles) of continuous running at a relaxed pace (where you can carry on a conversation while running). Don’t worry about setting any speed records.
Walk Before You Run
Start your training by walking 3-4 times a week, at least 30 minutes per session, until you can do so comfortably. Schedule your training time as you would a business meeting; put it on your calendar and keep this meeting with yourself! If possible, schedule a day’s rest in between each session, i.e., walk Monday, Wednesday, and Friday. This will allow your body to recover in between sessions.
The length of time you should continue your “walk only” regimen will vary by individual and starting fitness level. In general, maintain your walk-only schedule for three to four weeks.
Six Week Transition
Now that you are comfortable walking for at least 30 minutes, it’s time to start mixing in a little running. Basically, the idea here is to alternate running with your walking gradually until you can run for 30 minutes comfortably without walking.
This six week beginner’s schedule is an adaptation from one of our favorite books on the subject of women’s running, Dagny Scott’s Runner’s World Complete Book of Women’s Running, which you can purchase from major booksellers and atAmazon.com.
Use this schedule as a training guideline only and listen to your body.
If you are having trouble moving on to the next level, you should feel free to mix in a little more walking until you are ready to progress.
DON’T push yourself too hard; it will only result in increased soreness or possible injury.
You may want to train four days a week. That’s fine. Again, just listen to your body. Soreness or excessive tiredness is a sign that you are working too hard. Scale back your effort or stay at your current level until you are comfortable moving on.
Here’s the schedule:
Week 1, (3 Xs a week) Goal: Run 2 mnutes
Day 1 Walk 10 min , Run/Walk 1.5 - 2 min Repeat 5 times , Walk 10 min
Day 2 Walk 10 min, Run/Walk 1.5 - 2 min Repeat 5 times , Walk 10 min
Day 3 Walk 10 min Run/Walk 2 min 5 times Walk 10 min
Week 2, (3 Xs a week) Goal: Run 4 minutes
Day 1 Walk 8 min , Walk/Jog 2 min 6 times, Walk 8 min
Day 2 Walk 8 min , Walk/Jog 2 - 4 min 5 times, Walk 8 min
Day 3 Walk 8 min, Run 4 min 4 - 5 times, Walk 8 min
Week 3, (3Xs a week) Goal: Run 6 minutes
Day 1 Walk 5 min, Walk/Jog 4 min 5 times, Walk 5 min
Day 2 Walk 5 min , Walk/Jog 4 - 5 min, 4,- 5 times, Walk 5 min
Day 3 Walk 5 min, Run 6 min, 3 - 4 times, Walk 5 min
Week 4, (3Xs a week) Goal: Run 10 minutes
Day 1 Walk 3 min, Run 7 min, walk till rested, 2 times, Walk the remaining time
Day 2 Walk 3 min, Run 8 min, walk till rested, 2 times, Walk the remaining time
Day 3 Walk 2 min, Run 10 min, walk till rested, 2 times, Walk the remaining time
Week 5, (3Xs a week) Goal: Run 15 minutes
Day 1 Walk 3 min, Run 12 min, walk till rested, 2 times, Walk the remaining time
Day 2 Walk 3 min, Run 12-15 min, walk till rested, 2 times, Walk the remaining time
Day 3 Walk 3 min , Run 15 min, walk till rested, 2 times, Walk walk till rested remaining time
Week 6, (3Xs a week) Goal: Run 30 minutes
Day 1 Walk 5 min , Run 20 min 1 time, Walk 5 min
Day 2 Walk 2 min , Run 27 min 1 time, Walk 2 min
Day 3 Walk 0 min, Run 30 min 1 time, Walk 0 min
