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Sunday, April 24, 2011

Beginner | Marathon Training Academy

http://marathontrainingacademy.com/

Easily Build Your Running Base in Twenty Weeks
Listen to the Quick Start Guide
couchman
Congratulations!  By showing an interest in this subject you have begun the first step in becoming a runner.  You may be new to running or just returning to running after taking some time off. 
First, I would recommend getting a physical from your doctor.  Make sure they’ve cleared you physically for challenging exercise.  None of the advice we give at Marathon Training Academy is meant to be a substitute for the guidance of your physician.
Here is a three day per week running schedule. 
In 20 weeks you will be able to run for 30 minutes straight. Don’t run on consecutive days and be sure you listen to your body.  Try to cross train on your non-running days (low impact activity: swimming, cycling, elliptical, weight training, yoga) and take one day for rest.  On your run/walk days be sure to warm up by walking for 5 minutes and end your session with 5 minutes of cool down walking.  Sample (you can change the days to fit into your schedule):

Sample Schedule: 

Here is what a typical week looks like when building your running base 
Sunday = rest
Monday = swim
Tuesday = run/walk
Wednesday = cycling
Thursday = run/walk
Friday = weight training
Saturday = run/walk
TuesdayThursdaySaturday
 Week 1Run 1 min, walk 1 min, total of 8 times  (16min)Run 1 min, walk 1 min, total 10xRun 1 min, walk 1 min, total 12x
 Week 2Run 1 min, walk 1 min, total of 10 times (20min)Run 1 min, walk 1 min, total 12xRun 2 min, walk 1 min, total 10x
 Week 3Run 2 min, walk 1 min, total of 8 times  (24min)Run 2 min, walk 1 min, total 10x Run 2 min, walk 1 min, total 12x
 Week 4Run 2 min, walk 1 min, total of 10 times (total of 30min) Run 2 min, walk 1 min, total 8xRun 3 min, walk 1 min, total 8x   
 Week 5Run 3 min, walk 1 min, total of 6 times (24min) Run 3 min, walk 1 min, total 8xRun 3 min, walk 1 min, total 10x
 Week 6Run 3 min, walk 1 min, total of 6 times (24min)Run 3 min, walk 1 min, total 8xRun 4 min, walk 1 min, total 6x
 Week 7Run 4 min, walk 1 min, total of 5 times (25 min)Run 4 min, walk 1 min, total 6xRun 4 min, walk 1 min, total 8x
 Week 8Run 4 min, walk 1 min, total of 6 times (30 min)Run 4 min, walk 1 min, total 7xRun 5 min, walk 1 min, total 5x
 Week 9Run 5 min, walk 1 min, total of 6 times (36 min)Run 5 min, walk 1 min, total 5xRun 5 min, walk 1 min, total 7x
 Week 10Run 5 min, walk 1 min, total of 6 times (36 min)Run 6 min, walk 1 min, total 4x Run 6 min, walk 1 min, total 6x
 Week 11Run 6 min, walk 1 min, total of 5 times (35min)Run 6 min, walk 1 min, total 6xRun 6 min, walk 1 min, total 7x
 Week 12Run 7 min, walk 1 min, total of 3 times (24min)Run 7 min, walk 1 min, total 4xRun 7 min, walk 1 min, total 5x
 Week 13Run 7 min, walk 1 min, total of 4 times (32min)Run 7 min, walk 1 min, total 5xRun 8 min, walk 1 min, total 3x
 Week 14Run 8 min, walk 1 min, total of 4 times (36min)Run 8 min, walk 1 min, total 3xRun 8 min, walk 1 min, total 5x
 Week 15Run 9 min, walk 1 min, total of 3 times (30min) Run 9 min, walk 1 min, total 3xRun 9 min, walk 1 min, total 4x
 Week 16Run 9 min, walk 1 min, total of 4 times (40min)Run 9 min, walk 1 min, total 3x Run 10 min, walk 1 min, total 3x
 Week 17Run 10 min, walk 1 min, total of 3 times (33min)Run 10 min, walk 1 min, total 4x Run 10 min, walk 1 min, total 4x
 Week 18Run 15 min, walk 1 min, total of 2 times (32min)Run 15 min, walk 1 min, total 3x Run 20 min straight
 Week 19Run 15 min, walk 1 min, total of 2 times (32min)   Run 20 min straight  Run 15 min, walk 1 min, run 15 min
 Week 20Run 25 min straightRun 20 min straightRun 30 min straight
                                                                                                          
After you can run 30 minutes without stopping you are ready to run a 5k.  See Marathon Training Academy’s 5k programs and pick one that best fits your level.  When you can run 3-5 miles at least 3 times per week and have maintained that schedule for 4-6 months you are ready to become a long-distance runner.  Set your goal and keep going.
In these early weeks as you are building your running endurance you will want to keep a running journal.  This will serve as encouragement to you as you look back and see how far you’ve come.  Keep track of how many miles you cover, how long it takes, your route (or running surface: road vs. treadmill), and how you feel. 
Eventually, you will get to the point where you can run for 30 minutes straight.  Wow, did you ever think you’d be able to do that?  When you can run 3 miles comfortably you might want to think about running a 5k race (3.1miles).  Marathon Training Academy has a great 5k plan for beginners. Not only will doing a 5k give you a feel for racing, but it will inspire you to set bigger goals.
MY MOM'S FIRST 5K


1 comment:

  1. 10K NORTH FACE , BEAR MOUNTAIN ....LETS GOO!!! MAY 7, 2011

    ReplyDelete