Running the Beacon to Beach Fun Run
| Published: 31st May 2008 15:28 |
Training plan for beginners (advice from ‘Runner's World)
Mix running and walking
- All runs should be at an easy conversational pace. If you can't talk to someone beside you, then you are running too fast!
Week 1:
Day 1 - run 1 minute, walk 1 minute. (repeat 10 times)
Day 2 - run 2 minutes, walk 1 minute. (repeat 8 times)
Day 3 - run 4 minutes, walk 2 minutes. (repeat 5 times)
Week 2:
Day 1 - run 4 minutes, walk 2 minutes. (repeat 4 times)
Day 2 - run 6 minutes, walk 2 minutes. (repeat 3 times)
Day 3 - run 8 minutes, walk 2 minutes. (repeat 3 times)
- Take at least a day's rest between sessions.
Week 3:
Day 1 - run 10 minutes, walk 2 minutes. Repeat
Day 2 - run 12 minutes, walk 2 minutes. Repeat
Day 3 - run 15 minutes, walk 2 minutes. Repeat
Week 4:
Day 1 - run 15 minutes, walk 2 minutes. Repeat.
Day 2 - run 10 minutes, walk 2 minutes. Repeat twice.
Day 3 - run 30 minutes.
Unless you have a serious health issue you can be a runner
If you are over 50, or have any history of health problems, have your doctor check you over before you start running.
Get motivated, get fit & get running
The biggest benefactor of your efforts will be YOU!
Get Motivated: Running is a powerful medicine, procrastination is the enemy. Just do it. Forget the excuses and start training today.
• Put on your shoes (any comfortable ones will do for now, you can worry about buying real running shoes later).
• Step out of the door and do it.
Five minutes of walking and running - 10, 20 minutes, it doesn't matter. What's important is that you start.
Running and walking are the most natural and effective forms of exercise that exist.
The majority of the UK adult population now chooses not to run or walk any distance, or indeed, take any exercise at all, preferring the more sedentary life that is at the root of so many "lifestyle diseases". To reverse that trend you have to start moving, it's that simple.
The first steps will always be the most difficult but you can be certain every step that follows will be easier.
Get Fit: be patient. Going too fast too early is one of the most common mistakes new runners make.
If you are working hard enough to push your heart rate into the "aerobic training zone" - you are producing physical and mental benefits. There is no need to push harder for the first few weeks of your training.
Check your diet. A healthy eating plan is half the battle to be a successful runner.
• Large amounts of fruit & vegetables, whole grains and low calorie drinks.
• Small amounts of monosaturated fats such as olive oil.
• Steer clear of fad diets or those that suggest unusual restriction
• Extra protein is not necessary.
There is no secret formula, it's mostly common sense.
See our Healthy diet for life article:
Get Running: train, don't strain. Forget the "no pain, no gain" mantra. By gently stressing your cardiovascular and musculoskeletal systems, they will adapt as you become fitter. But take care not to increase at the same time the three key components of training:
• Frequency (how often)
• Intensity (how fast)
• Distance (how far)
The beginner is advised to have at least a day's rest between running sessions. While experienced runners are advised to alternate tough days and easy days.
This way your body will have time to recover and grow stronger.
More advice can be found on the Runner's World website.
Gary the Courier on Minehead beachfront 2007
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