A very basic running program I give a lot of my clients to get them started.
The program:
To get started walk for the first 8- 10 minutes to warm your body up. BEFORE EVERY RUN. Then begin to run the below formula. When done with your run cool down with a 2-5 min walk and 5-10 min stretch. AFTER EVERY RUN. Cool down and warm up are very important.
1. Do this for 30 minutes the first day. The next day add 2 more minutes on run times and on total time. Continue this progression. You should run every other day up to 4 times a week. Increasing time and length ever day until you can run non stop. You might be able to do it sooner than the formula below, if so great job! WOOT!
Day one... run 5 walk 2 ...30 min ER
Day 2 ..... run 6 walk 2 .....31 min
Day 3 .....run 7 walk 2 .... 33 min ER
Day 4....run 8 ...walk 2 ....34 min
day 6....run 10 walk 1 .....38 min ER
day 7 ....run 11 walk 2..... 40 min
day 8....run 12 walk 1....42 min
day 9...run 14 walk 2 ....44 min ER
day 10 ....run 15 walk 1 .... min ER
(ER = Easy run. Go kinda slow)
Go at your own pace.
On non running days do some cross training like a spin class or bike riding is great.
This is a very basic program. Feel fee to change the times to suit what you need.
I would love to hear your progress.
Please post all your successes that you have had. It is really inspiring to others.
Coach Tia Hurt
Post any ?'s you have. I will be happy to answer them.
*Please read disclaimer at the bottom of the blog page.
And as always consult your doctor before starting any exercise program.
GET MOVIN' GET HEALTHY!
Coach Tia Hurt
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