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Learn to Run -Starting a Run Program

So you have decided to start running. Good for you! The following program is a suggestion of a routine that can prepare you for running for enjoyment or for training for a specific run. The key to any run program is consistency. That is, decide on a time to run and do not allow something to come along that will make it necessary to cancel a run.
Once you start cancelling a run, you may lose the motivation to continue. Practice saying,"Oh I'd love to but that's when I go for a run, sorry". The run becomes your priority.

Sample Run Program

Keep in mind that this is a sample program. If you are looking at getting in shape by running, this may work for you.
Try running for one minute and then walking for a minute. After one week, move to running for two minutes and walking for a minute. Increase the running component by one minute each week after that, until you are up to twenty minutes of running.


Beginner's Running Program


Week - - - - - - - - - - -Run-Walk Ratio (Approximately 20 Minute Total)


- - - - 1 - - - - - - - - - - - - -Run 2 minutes, walk 1 minute -do this for 21 minutes total.

- - - - 2 - - - - - - - - - - - - -Run 3 minutes, walk 1 minute -do this for 20 minutes total.


- - - - 3 - - - - - - - - - - - - -Run 4 minutes, walk 1 minute -do this for 20 minutes total.

- - - - 4 - - - - - - - - - - - - -Run 5 minutes, walk 1 minute -do this for 24 minutes total.


- - - - 5 - - - - - - - - - - - - -Run 6 minutes, walk 1 minute -do this for 21 minutes total.

- - - - 6 - - - - - - - - - - - - -Run 7 minutes, walk 1 minute -do this for 24 minutes total.


- - - - 7 - - - - - - - - - - - - -Run 8 minutes, walk 1 minute -do this for 20 minutes total.

- - - - 9 - - - - - - - - - - - - -Run 10 minutes, walk 1 minute -do this for 22 minutes total.


- - - -10 - - - - - - - - - - - - -Run 11 minutes, walk 1 minute -do this for 24 minutes total.

- - - -11 - - - - - - - - - - - - -Run 12 minutes, walk 1 minute -do this for 26 minutes total.


- - - -12 - - - - - - - - - - - - -Run 13 minutes, walk 1 minute -do this for 28 minutes total.

- - - -13 - - - - - - - - - - - - -Run 14 minutes, walk 1 minute -do this for 30 minutes total.


- - - -14 - - - - - - - - - - - - -Run 15 minutes, walk 1 minute -do this for 16 minutes total.


- - - -15 - - - - - - - - - - - - -Run 16 minutes.

- - - -16 - - - - - - - - - - - - -Run 17 minutes.


- - - -17 - - - - - - - - - - - - -Run 18 minutes.

- - - -18 - - - - - - - - - - - - -Run 19 minutes.


- - - -19 - - - - - - - - - - - - -Run 20 minutes.


Work at this until you can run 20 minutes non-stop. After you can run 20 minutes non-stop, you are ready for the

Intermediate Program.


This phase of training requires that you stay at the level of running 20 minutes but do it three to five times a week, for three to four weeks.


Week------- - - - - - - - - - - - Run
- - 1 - - - - - 20 minutes non-stop, 3 times per week
- - 2 - - - - - 20 minutes non-stop, 4 times per week
- - 3 - - - - - 20 minutes non-stop, 4 times per week
- - 4 - - - - - 20 minutes non-stop, 5 times per week


Goal Setting -The Reason You Run Motivation is important for all runners, but particularly for beginners who have not yet had a chance to recognize the positive values of running. Before you take your first steps you need to establish a goal. Do not give up until you reach that goal.
1. Many people start exercising to lose weight.
2. Some people exercise as a means to quit smoking.
3. Others have as their goals relieving stress.
4. Some use running to gain private time for themselves.

Establishing mileage goals works for many. Running a mile non-stop for the first time can provide you with your first high. Running that mile faster can keep you going. Then you can increase the distance you can cover continuously to two, three or more miles.
Even though you don't consider yourself competitive, you might want to pick as a goal a local road race. The most popular race is the 5-K (about 3.1 miles), a distance achievable by most beginning runners. Allow yourself enough time to train for that distance, then just do it. Once you finish your first 5-K and pick up your first race T-shirt, you can establish additional goals.
So why do you run?

Additional information available in the article on Beginners Programs

Women in Motion -modified on July 12.2001