10 WEEK RUNNING PROGRAM
Want to take up running? Follow this simple but sure fire 10-week training program.
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.
DO’S & DON’T
1. DON'T begin a running program without a full medical exam.
2. DO tell someone where you'll be running and when you expect to return. Carry some identification and a quarter for a phone call.
3. DO watch out for cars, and don't expect drivers to watch out for you. Always run facing traffic so you can see cars approaching.
When crossing an intersection, make sure you establish eye contact with the driver before proceeding.
4. DO consider trying some light stretching exercises prior to your walk/run workouts to reduce muscle tightness and increase
range of motion.
5. DO include a training partner in your program, if possible. A training partner with similar abilities and goals can add motivation
and increase the safety of your running.
6. DO dress correctly. If it's dark, wear white or, better yet, reflective clothing; if it's cold, wear layers of clothing, gloves or mittens
and a wool ski cap to retain heat. Sunblock, sunglasses, baseball cap and white clothing make sense on hot days.
7. DON'T run in worn-out shoes (check them for broken-down heels or very smooth areas where you "toe off"). Don't run in shoes-such as basketball or tennis sneaks--that are designed for other sports.
8. DON'T attempt to "train through" an athletic injury. Little aches and pains can sideline you for weeks or months if you don't take
time off and seek medical advice.
9. DON'T wear headphones when running outside, whether you're training or racing. They tune you out from your surroundings,
making you more vulnerable to all sorts of hazards--cars, bikes, skateboards, dogs, criminals.
10. DON'T run in remote areas, especially if you are a woman running alone. If you don't have a partner, run with a dog or carry a
self-defense spray. Don't approach a car to give directions, and don't assume all runners are harmless.
* 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.
MONDAY
WEEK
1
Run 2 min
walk 4 min
TUESDAY
REST
Repeat 5
times
(30 min)
MONDAY
WEEK
2
Run 3 min
walk 3 min
WEEK
3
Run 5 min
walk 2.5 min
Repeat 4
times
(30 min)
Run 2 min
walk 4 min
THURSDAY
REST
Repeat 5
times
(30 min)
TUESDAY
REST
Repeat 5
times
(30 min)
MONDAY
WEDNESDAY
WEDNESDAY
Run 3 min
walk 3 min
THURSDAY
REST
Repeat 5
times
(30 min)
TUESDAY
REST
WEDNESDAY
Run 5 min
walk 2.5 min
Repeat 4
times
(30 min)
THURSDAY
REST
FRIDAY
SATURDAY
Run 2 min,
walk 4 min
Run 2 min,
walk 4 min
Repeat 5
times
(30 min)
Repeat 5
times
(30 min)
FRIDAY
SATURDAY
Run 3 min
walk 3 min
Run 3 min
walk 3 min
Repeat 5
times
(30 min)
Repeat 5
times
(30 min)
FRIDAY
SATURDAY
Run 5 min
walk 2.5 min
Run 5 min
walk 2.5 min
Repeat 4
times
(30 min)
Repeat 4
times
(30 min)
SUNDAY
REST
SUNDAY
REST
SUNDAY
REST
MONDAY
WEEK
4
Run 7 min
walk 3 min
TUESDAY
REST
Repeat 3
times
(30 min)
MONDAY
WEEK
5
Run 8 min
walk 2 min
WEEK
6
Run 9 min
walk 2 min
Repeat 2,
then run 8
min
(30 min)
Run 7 min
walk 3 min
THURSDAY
REST
Repeat 3
times
(30 min)
TUESDAY
REST
Repeat 3
times
(30 min)
MONDAY
WEDNESDAY
WEDNESDAY
Run 8 min
walk 2 min
THURSDAY
REST
Repeat 3
times
(30 min)
TUESDAY
REST
WEDNESDAY
Run 9 min
walk 2 min
Repeat 2,
then run 8
min
(30 min)
THURSDAY
REST
FRIDAY
SATURDAY
Run 7 min
walk 3 min
Run 7 min
walk 3 min
Repeat 3
times
(30 min)
Repeat 3
times
(30 min)
FRIDAY
SATURDAY
Run 8 min
walk 2 min
Run 8 min
walk 2 min
Repeat 3
times
(30 min)
Repeat 3
times
(30 min)
FRIDAY
SATURDAY
Run 9 min
walk 2 min
Run 9 min
walk 2 min
Repeat 2,
then run 8
min
(30 min)
Repeat 2,
then run 8
min
(30 min)
SUNDAY
REST
SUNDAY
REST
SUNDAY
REST
MONDAY
WEEK
7
Run 9 min
walk 1 min
TUESDAY
REST
Repeat 3
times
(30 min)
MONDAY
WEEK
8
Run 13 min
walk 2 min
WEEK
9
Run 14 min
walk 1 min
Repeat 2
times
(30 min)
Run 9 min
walk 1 min
THURSDAY
REST
Repeat 3
times
(30 min)
TUESDAY
REST
Repeat 2
times
(30 min)
MONDAY
WEDNESDAY
WEDNESDAY
Run 13 min
walk 2 min
THURSDAY
REST
Repeat 2
times
(30 min)
TUESDAY
REST
WEDNESDAY
Run 14 min
walk 1 min
Repeat 2
times
(30 min)
THURSDAY
REST
FRIDAY
SATURDAY
Run 9 min
walk 1 min
Run 9 min
walk 1 min
Repeat 3
times
(30 min)
Repeat 3
times
(30 min)
FRIDAY
SATURDAY
Run 13 min
walk 2 min
Run 13 min
walk 2 min
Repeat 2
times
(30 min)
Repeat 2
times
(30 min)
FRIDAY
SATURDAY
Run 14 min
walk 1 min
Run 14 min
walk 1 min
Repeat 2
times
(30 min)
Repeat 2
times
(30 min)
SUNDAY
REST
SUNDAY
REST
SUNDAY
REST
MONDAY
WEEK
Run 30 min
TUESDAY
REST
WEDNESDAY
Run 30 min
THURSDAY
REST
FRIDAY
Run 30 min
SATURDAY
Run 30 min
10
Note: After completing week 9, if you feel tired, repeat this week of training before moving on to week 10.
SUNDAY
REST