great beginnings running plan

Great Beginnings

More than a few training programs--especially the New Year's-resolution variety--are doomed almost before they start. Why? Because the schedules are overly ambitious and complex. Or, in direct contrast, completely

lacking in a goal.

The first step for an exercise program (after you get a medical exam) is to ask yourself, what's realistic for me? Think "simple," think "goal," think "long-term."

Unless you are coming from a strong (and recent) background in another physically demanding sport (cycling, martial arts, tennis, basketball, soccer, cross-country skiing), don't jump right into a running

program. Instead, begin with a walk/run program. Typical training goals for a walk/run program would be four times per week, 20 to 30 minutes of exercise per session.

"If you're just beginning a fitness program, the best way to start is with walking," says Budd Coates, Health Promotions Manager at Rodale, Inc., and four-time Olympic Marathon Trials qualifier. "Continuous walking

will slowly prepare your legs for running and will also help you develop a consistent daily routine."

Coates recommends that a person with absolutely no running background begin with eight straight days of walking--first, four days of 20 minutes, then four days of 30 minutes.

After that initial break-in period, introduce 2 minutes of running, alternating with 4 minutes of walking. Repeat this five times for a total of 30 minutes per workout (see 10-Week Training Plan).

"The biggest mistake that beginning runners make is they tend to think in mile increments--1 mile, 2 miles, 3 miles," says Coates. "Most of them aren't ready for that; they need to think in minutes of running, not miles.

"The other major mistake is that beginners try to run too fast!" adds Coates. "They get completely out of breath, their leg muscles scream, and, naturally, running isn't fun under those circumstances. So they get

discouraged and quit. Instead, they need to begin at a pace that is about the same as a fast walk."

The "talk test" is a simple way to judge your pace. If you are running at a pace that is comfortable enough to allow you to talk with a training partner (but not so easy that you could hit the high notes in an Italian opera),

then your speed is just fine for the early stages of a running program.

Based on a 10-week system, Coates's program brings the beginning runner to a complete 30-minute run, without walking, by the 10th week. Once you can comfortably (key word) run 30 minutes without stopping, then you can think in terms of miles per week--perhaps 15 or 20 miles, with five days of running and two days of active rest that might include some alternative exercise, such as swimming, cycling or strength

training.

Your 10-Week Training Plan

The following running schedule was created by Budd Coates, Health Promotions Manager at Rodale Inc., who instructs a corporate beginning running program. Coates has taken nonrunners and, in 10 weeks,

helped them reach their goal of running the 3.5-mile Chase Corporate Challenge.

Before you start with this schedule, get your legs ready with eight days of walking: walk for 20 minutes a day for the first four days, then increase to 30 minutes a day for four more days. Now you're ready to begin with

week 1.

Each week of the program, do your run/walk workouts on Monday, Wednesday, Friday and Saturday, and take Tuesday, Thursday and Sunday off.

10-WEEK TRAINING SCHEDULE

Week 1Run 2 minutes,walk 4 minutes.Repeat 5 times.

Week 2Run 3 minutes,walk 3 minutes.

Repeat five times.

Week 3Run 5 minutes,

walk 2.5 minutes.Repeat four times.


Repeat three times.


Repeat three times.


Repeat twice, thenrun 8 minutes.

Week 7Run 9 minutes,walk 1 minute.

Repeat three times

Week 8Run 13 minutes,walk 2 minutes.Repeat twice.

Week 9Run 14 minutes,walk 1 minute.Repeat twice.

Week 10Run 30 minutes.

Note: After completing week 9, if you feel tired, repeat this week of training before moving on to week 10.

great beginnings running plan

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