Today I thought I'd quickly share the training plan I used when I first started running.
One thing I really loved about this plan was that it's based on times, not distances. Many running training plans are distance based. As in, run 1.5 miles Monday, 2 miles Wednesday, etc. I thought that was so intimidating! When I started, running two minutes straight was a challenge. There was no way I was going out and running half a mile on my first try.
Also, at the time, I didn't have a smart phone with apps to easily measure distance, but I did have a phone with a stop watch. So a time-based training plan was perfect for me.
Run two minutes, then walk one. Do four cycles.
Run four minutes, walk two. Do four cycles.
Run eight minutes, walk two. Do four cycles.
Run ten minutes, walk one. Do three cycles.
Run fourteen minutes, walk two. Run sixteen minutes, walk two. Run fourteen minutes.
*This was the scariest week for me, but I did it! If you can only do 14 on the middle run, that's ok too.
Run seventeen minutes, walk two, run seventeen.
*This week they also asked that we start practicing a finish-line push: for the last 30 seconds of each run, see if you can up your pace!
Run seventeen minutes, walk one only if you have to, run seventeen minutes
Run 34 minutes or a 5k!!
I also made this picture version that should be pinnable/printable/shareable!
A couple more things about this plan:
Every week was scary. Each week I was terrified of the new number I had to run -- whether it was four minutes or 17. But I was able to complete each week's challenge. It wasn't always easy, but I did it. I bet you can too.
If you can't, though -- if you find that you're super struggling with a week, figure out what you can do. Can't do ten minutes yet? Repeat the week before. Or, try nine minutes.
Finally, we were advised to do a five-minute warm-up "brisk walk" and to run three or four times a week on this plan. I think I mostly did three times a week. See what you can do, check out your energy levels, and go for it!
If you're trying this plan, please let me know! I'd love to hear about if/how it works for you!
Have any of you made running- or fitness-based goals for 2013? I'd love to hear about them!