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ARTICLES
Running for Beginners
All runners , at one time or another, are beginners. Although as a beginner you are not
ready for major marathons or Olympic competitions, you can reap all the benefits of
running more quickly and dramatically than seasoned runners. As a beginner you also bring
a special freshness and excitement to the sport, a vitality that sometimes fades with
experience.
Grete Waitz’s 10 Week Beginner’s Program
Before beginning the program, consider a few of Waitz’s facts and
tips from her book "World Class".
Run at a conversational pace. While jogging you should be able talk
comfortably without being winded. Make a commitment to train with a friend. When
motivation is low and excuses easy to find, that commitment to meet your training partner
will see you through. There is a Norwegian saying "Hurry slowly." Getting
fit is done by gradually and progressively increasing training. Beginners often feel the
program is too slow. However, although the heart and lungs respond quickly to exercise,
muscles and joints take much longer. That is why those who immediately run far and fast
end up injured, burnt out or both. On the other hand if the program is too strenuous, take
your time, even longer than ten weeks if necessary. Stay with the given session as long as
it takes for you to be able to cope with it.
Note: Before beginning this program:
- Make sure to have a physical check up with you doctor about your basic health and
fitness.
- Keep a dairy to monitor your progress and how you feel, how far you've run along with
the time.
- In terms of clothing, always put comfort before fashion. Wear loose clothing. Your feet
will expand during a training run, so make sure your shoes are big enough. You should run
in well cushioned training shoes.
- Never push it. Use the talk test to determine if your pace is appropriate: you should be
able to talk easily whilst running.
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The following program is designed to take you from the armchair to running
3.5 miles continuously, and is based on running three days a week.
| Ten Week Beginners Program
Week 1
- Alternately jog/walk (eight of each) 100 yard segments, for a total of 1 mile
- Same work out for all three days
Week 2
- Alternately jog/walk (five of each) 200 yard segments, for a total of 1¼
- Same work out for all three days
Week 3
- Alternately jog/walk, varying the segments between 200 and 400 yards, for a total of 1½ miles
- Same work out for three days
Week 4
- Alternately jog/walk, but walk only half the distance of each jog. Vary the segments between ¼ and ½ mile, for a total of 1¾ miles
- Same work out for all three days
Week 5
- Day 1: ½ mile jog, ¼ mile walk, ½ mile jog, ¼ mile walk, ½ mile jog for a total of 2 miles.
- Day 2: ¼ mile walk, ½ mile jog, ¼ mile walk, for 2 miles.
- Day 3: 2 mile jog, no walking
Week 6
- Day 1: ½ mile jog, ¼ mile walk, ¼ mile jog, ¼ mile walk, ½ mile jog, for 2¼ miles total.
- Day 2: 1 mile jog, ¼ mile walk, 1 mile jog, for 2¼ miles total.
- Day 3: 2¼ mile, jog no walking
Week 7
- (Only jogging, no walking from this point on: however, you can vary the pace of the jog)
- 2 ½ mile jog.
- Same work out all three days
Week 8
- 2¾ mile jog
- Same work out all three days
Week 9
- 3 mile jog.
- Same work out all three days
Week 10
- 3¼ mile jog (5 kilometres plus)
Congratulations! You are no longer a beginner! |
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