How to…

As part of this blog I will be incorporating a section on How to Become a Runner. As a cr0ss-country and track runner I love running and would like to share my love of running with the rest of the world. It is a great form of exercise and one that doesn’t need any extra equipment. All you need is a pair of running shoes and you are ready to go. It is a way to relieve stress or clear your mind. Anyone can do it. You don’t believe me? Well follow these steps and you will change your mind.

I will break up the training into weeks and lay-out what each day should look like. So lets start now!

  1.  First, you have to BELIEVE that you can do it!
  2.  Second, make sure you have a good pair of running shoes. Don’t wear a pair of old sneakers you have had for years. A beat-up, old pair of sneakers can cause injury. So splurge a little and enjoy a new pair of shoes while becoming a new runner.
  3. The last thing before we start is, if you need motivation, add a little music to your daily routine or get another person to workout with you. Whatever works for you, go ahead and do it!

Week 1:

This first week is about getting comfortable with becoming a runner and figuring out what kind of shape you are in. The goal is to get your heart rate up and the momentum going for the process of becoming a runner.

Week 1-

Monday:

Today you should go out for a walk/run. Start off by walking for a couple of minutes to get your legs moving and then run for 1 minute and then walk for two minutes and repeat this 10 to 12 times and then just walk for a couple minutes after to cool down.

Tuesday:

Today you will probably be a little sore so go for a brisk walk for 30 minutes.

Wednesday:

Repeat Monday’s routine, run 1 minute, walk 2 minutes and see if you can go for another minute longer this time. Day 3 seems to be the hardest for the majority of people so keep it up!

Thursday:

Walk easy for 30 minutes today.

Friday:

Repeat Monday and Wednesday’s workout. Run 1 minute, walk 2 minutes.

Saturday:
You have almost made it through the whole week! Take today to rest and recover.

Sunday:

Cross train today. Keep up the momentum but bike, swim, elliptical, or anything else today.

Great first week! Let’s keep up the good work!

Week 2- 

Monday:

Today, run 2 minutes and walk 1 minute.

Tuesday:

Walk easy for 30 minutes today. If you can go a little longer, you can do that too!

Wednesday:

Run 2 minutes, walk 1 minute five times. Then run 3 minutes and walk 1 minute and 30 seconds five times.

Thursday:

Walk easy for 30 minutes today.

Friday:

Run 3 minutes, walk 1 minute and 30 seconds, five times. Run 2 minutes, walk 1 minute.

Saturday:

Run 4 minutes, walk 1 minute and 30 seconds, five minutes. Run 2 minutes, walk 1 minute.

Sunday:

Rest! Two weeks down. Great job!

Week 3-

Can you believe we have already gotten to week 3? You are doing great so we are going to do a little more running this week. Remember to stretch before and after your run.

Monday:

Run 5 minutes, walk 1 minute and repeat this five times.

Tuesday:

Walk easy 30 minutes, run 2 minutes at the end.

Wednesday:

Repeat Monday- run 5 minutes, walk 1 minute and repeat five times.

Thursday:

Walk easy 30 minutes or elliptical, bike, or swim for thirty minutes today.

Friday:

Run 6 minutes, walk 1 minute, repeat three times and then run 4 minutes, walk 1 minute two times.

Saturday:

Repeat Friday- run 6 minutes, walk 1 minute and repeat three times, then run 4 minutes, walk 1 minute two times.

Sunday:

Rest!

Great third week, lets keep up this momentum into week 4!

Week 4-

Monday:

Last week you worked up to sets of 6 minutes, you should be very proud of yourself. This week we are going to add a couple more minutes!

Run 8 minutes, walk 1 and 30seconds and repeat three times. You can do it!

Tuesday:

Walk easy for 30 minutes.

Wednesday:

Repeat the 8 minutes of running but today only give yourself 1 minute of walking.

Run 8 minutes, walk 1 minute and repeat three times.

Thursday:

Walk easy for 40 minutes.

Friday:

Run 9 minutes, walk 1 minute and repeat two times then finish with 10 minutes of running.

Saturday:

Run 11 minutes, walk 1 minute and repeat two times and finish with an easy 5 minutes of running

Sunday:

Rest! Keep up the good work! 🙂

Week 5-

Monday:

Run 8 minutes, walk 1 minute and repeat three times

Tuesday:

Walk easy 35 minutes

Wednesday:

Repeat Monday- Run 8 minutes, walk 1 minute and repeat three times

Thursday:

Walk easy 30 minutes

Friday:

Run 10 minutes, walk 1 minute and repeat two times

Saturday:

Run 10 minutes, walk 1 minutes and repeat two times and then run 5 minutes, walk 5 minutes

Sunday:

Rest or go for an easy walk

Week 6-

Monday:

Run 15 minutes, walk 1 minute and then run 12 minutes

Tuesday:

Walk easy 30 minutes

Wednesday:

Run 15 minutes, walk 1 minute, then run another 15 minutes

Thursday:

Walk 30 minutes easy

Friday:

Run 20 minutes, walk 2  minutes then run 15 minutes

Saturday:

Run 20 minutes, walk 2 minutes then run 15 minutes

Sunday:

Day off or cross-train

Week 7- 

Monday:

Run 20 minutes, walk 1 minute and then run 10 minutes

Tuesday:

Run 20 minutes, walk 1 minute, then run 10 minutes

Wednesday:

Run 22 minutes, walk 2 minutes, run 8 minutes

Thursday:

Walk 30 minutes easy

Friday: 

Run 25 minutes, walk 1 minute, run 4 minutes

Saturday:

Run 25 minutes, walk 1 minute, run 4 minutes

Sunday:

Day off

 

Week 8-

This is the last week of training and you will have worked all the way from running one minute to running a consecutive thirty minutes!! That is such a great accomplishment!

Monday:

Run 20 minutes, walk 1 minute, run 9 minutes

Tuesday:

Run 25 minutes, walk 1 minute, run 4 minutes

Wednesday:

Run 27 minutes, walk 1 minute, run 2 minutes

Thursday:

Take it easy today- Run 10 minutes, walk 20 minutes

Friday:

Run 29 minutes, walk 1 minute

Saturday:

Run 30 minutes

Sunday

Day off

Congratulations! This 8 week process of becoming a runner is over and you are now a runner! Look back at week 1 and see how much you have accomplished. It has been quite a process, but you did it! For further goals, try to sign up for a race. For example find a fun 5K race in your town and sign up! Keep up the great work!

 

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