Re: Thanks.

Welcome! Forums Running Forum Running advice? Re: Thanks.

#13210

Anonymous

Thanks all for the advice, people are pretty much in agreement on forums all over that you should start slow and build up. To answer Jeff’s question, I went into a huge shoe store called Off Broadway (that oddly enough has no salespeople apart from cashiers) and just bought some runners that I had read some good reviews on and felt comfortable. I’ll let you know how I get on. Here’s the approach I’m going to take that someone suggested, it reads pretty good:

The following program was designed by Grete Weitz (Nine-time New York Marathon winner). It is designed to bring you from your armchair to running 3 1/4 miles (5K plus) continuously. It is based on running three days a week. You should space those days out to allow for sufficient recovery between efforts. All runs are done at conversational pace. While jogging you should be able to talk comfortably without being winded.

10-Week Beginner’s Program

Week 1

* Alternately jog/walk (eight of each) 100-yard segments, for a total of 1 mile.

* Same workout for all three days.

Week 2

* Alternately jog/walk (five of each) 200-yard segments, for a total of 1 1/4 miles.

* Same workout for all three days.

Week 3

* Alternately jog/walk, varying the segments between 200 and 400 yards, for a total of 1 1/2 miles.

* Same workout for all three days.

Week 4

* Alternately jog/walk, but walk only half the distance of each jog. Vary the segments between 1/4 and 1/2 mile, for a total of 1 3/4 miles.

* Same workout for all three days.

Week 5

* Day 1: 1/2-mile jog, 1/4-mile walk, 1/2-mile jog, 1/4-mile walk, 1/2-mile jog, for 2 miles total.

* Day 2: 3/4-mile jog, 1/2-mile walk, 3/4-mile jog, for 2 miles total.

* Day 3: 2-mile jog, no walk.

Week 6

* Day 1: 1/2-mile jog, 1/4-mile walk, 3/4-mile jog, 1/4-mile walk, 1/2-mile jog, for 2 1/4 miles total.

* Day 2: 1-mile jog, 1/4-mile walk, 1-mile jog, for 2 1/4 miles total.

* Day 3: 2 1/4-mile jog, no walk.

Week 7

* (Only jogging, no walking from this point on; however, you can vary the pace of the jog.)

* 2 1/2-mile jog.

* Same workout for all three days.

Week 8

* 2 3/4-mile jog.

* Same workout for all three days.

Week 9

* 3-mile jog.

* Same workout for all three days.

Week 10

* 3 1/4 miles total (5 kilometers plus).

* Congratulations! You’re no longer a beginner