Beginner’s 6-Week Training Plan 04 January 2010
The year 2009 has come and gone and with the coming of the year 2010, new year’s resolutions abound, most of which are geared towards that elusive quest to live a healthier lifestyle. Once again, fitness centers are packed and track ovals as well as other runner-friendly spots are overly populated. For some of us, it’s just a matter of mustering the will-power to get back on track but for many newbie runners who have decided to join the bandwagon, entering the unknown world of running can be quite daunting. So for all you first-time runners out there who have chosen the sport of running as your weapon of choice, whether to lose those unwanted pounds, or just to experience that notorious “runner’s high,” here’s a six-week training plan specially designed just for you:
- Week 1: Walk 10 minutes to begin and end each 30-minute session. Alternate walking and jogging during the middle 10 minutes, starting the week with jogging segments of a minute or less and working up to 2-minute running segments. Goal by week’s end: 2-minute running segments.
- Week 2: Walk 8 minutes to begin and end each 30-minute session. Alternate walking and jogging during the middle 14 minutes, starting the week with 2-minute jogging segments and working up to 4-minute running segments. Goal by week’s end: 4-minute running segments.
- Week 3: Walk 5 minutes to begin and end each 30-minute session. Alternate walking and jogging during the middle 20 minutes, starting the week with 4-minute jogging segments and working up to 6-minute running segments. Goal by week’s end: 6-minute running segments.
- Week 4: Walk a few minutes to begin. Run 7 minutes. Walk until rested. Run 7 minutes. Walk the rest of the half-hour. As the week progresses, extend the running portions by 1 minute at a time, aiming for 10-minute runs by the end of the week. Goal by week’s end: two 10-minute running segments.
- Week 5: Walk 3 minutes then run 12 minutes, then repeat. By the end of the week, walk 3 minutes, run 15 minutes, walk until rested, then run the rest of the session. Goal by week’s end: a 15-minute running segment.
- Week 6: Walk 5 minutes to begin and end the workout. Run the 20 minutes in the middle. As the week progresses, cut back on the walking portion at the beginning and end. Goal by week’s end: 30 minutes of continuous running.
Once you’re comfortable with 30 minutes of continuous running, you may want to step it up a notch by signing up for your first 3K or 5K race with your running buddies to test your newly acquired pair of running legs. It doesn’t matter if you end up walking past the 30-minute mark. As long as you enjoy yourself every step of the way, your endorphins will make you feel like a winner.
Equipped with a background in the basic sciences as an alumni of Philippine Science High School, a degree in BS Psychology from the University of the Philippines, Diliman, athletic experience as a member of the national triathlon, cycling, and duathlon teams for nearly a decade, and team manager of Team David's Salon (the Philippine's first all-women multi-sport team) since 2007, and finally, a diploma in Kitchen Management from the International School of Culinary and Hotel Management, this well-rounded woman, commonly known as Coach K, utilizes her collage of life experiences, combined with her passion for writing, in support of Coach Rio as his Project Manager for RunRio Inc.
Read more of Kaye's posts on K's Corner
hi kaye, what is the race route for sunday’s 10k ? thanks
Hi Edith!
Just click on this link to view this Sundays 10K route for Run United for Wellness:
http://www.unilabwellnessevents.com.ph/global/templates/images/documents/10km.pdf
Hope you have a great run!
also am interested for a 10k training plan and a friend is waiting for th e21 k train plan …thanks!
sorry suoer kulit…
Really sorry for the delay in posting the training plans. We’ve been so busy with our consecutive events since the Century Tuna Superbods Run. Will post the programs ASAP, probably after the Globe-Ayala Land Run for Home. My apologies for keeping you and your friend waiting and thanks for you patience.
Hi!
Is it all right if I have this article (together with the URL) posted on our Homeowners’ Association bulletin board? It will be very helpful for starters like me who might want to join a 3k or 5k race this summer. There might be overenthusiastic wannabes among my neighbors for whom running might turn out as hurtful instead of helpful. It helps to be careful, right?
Hi Diana,
No problem about posting on your Homeowners’ bulletin as long as the source is properly mentioned and you’ll provide the link to my blog post. Kindly mention that the article and program was taken form K’s Corner and written by Coach Kaye of RunRio Inc.
Thanks for sharing my post. Glad you found it useful enough to share with your neighbors. Hope to see all of you in our races soon!