Great Beginnings

More than a few training programs--especially the New Year's-resolution variety--are doomed almost before
they start. Why? Because the schedules are overly ambitious and comple. !r" in direct contrast" completely
lac#ing in a goal.
$he first step for an eercise program %after you get a medical eam& is to as# yourself" what's realistic for
me? $hin# 'simple"' thin# 'goal"' thin# 'long-term.'
(nless you are coming from a strong %and recent& bac#ground in another physically demanding sport
%cycling" martial arts" tennis" bas#etball" soccer" cross-country s#iing&" don't )ump right into a running
program. *nstead" begin with a wal#+run program. $ypical training goals for a wal#+run program would be four
times per wee#" ,- to .- minutes of eercise per session.
'*f you're )ust beginning a fitness program" the best way to start is with wal#ing"' says Budd /oates" 0ealth
1romotions Manager at 2odale" *nc." and four-time !lympic Marathon $rials 3ualifier. '/ontinuous wal#ing
will slowly prepare your legs for running and will also help you develop a consistent daily routine.'
/oates recommends that a person with absolutely no running bac#ground begin with eight straight days of
wal#ing--first" four days of ,- minutes" then four days of .- minutes.
4fter that initial brea#-in period" introduce , minutes of running" alternating with 5 minutes of wal#ing. 2epeat
this five times for a total of .- minutes per wor#out %see 6--Wee# $raining 1lan&.
'$he biggest mista#e that beginning runners ma#e is they tend to thin# in mile increments--6 mile" , miles" .
miles"' says /oates. 'Most of them aren't ready for that7 they need to thin# in minutes of running" not miles.
'$he other ma)or mista#e is that beginners try to run too fast8' adds /oates. '$hey get completely out of
breath" their leg muscles scream" and" naturally" running isn't fun under those circumstances. 9o they get
discouraged and 3uit. *nstead" they need to begin at a pace that is about the same as a fast wal#.'
$he 'tal# test' is a simple way to )udge your pace. *f you are running at a pace that is comfortable enough to
allow you to tal# with a training partner %but not so easy that you could hit the high notes in an *talian opera&"
then your speed is )ust fine for the early stages of a running program.
Based on a 6--wee# system" /oates's program brings the beginning runner to a complete .--minute run"
without wal#ing" by the 6-th wee#. !nce you can comfortably %#ey word& run .- minutes without stopping"
then you can thin# in terms of miles per wee#--perhaps 6: or ,- miles" with five days of running and two
days of active rest that might include some alternative eercise" such as swimming" cycling or strength
training.
Your 10-Week Training Plan
$he following running schedule was created by Budd /oates" 0ealth 1romotions Manager at 2odale *nc."
who instructs a corporate beginning running program. /oates has ta#en nonrunners and" in 6- wee#s"
helped them reach their goal of running the ..:-mile /hase /orporate /hallenge.
Before you start with this schedule" get your legs ready with eight days of wal#ing; wal# for ,- minutes a day
for the first four days" then increase to .- minutes a day for four more days. Now you're ready to begin with
wee# 6.
<ach wee# of the program" do your run+wal# wor#outs on Monday" Wednesday" =riday and 9aturday" and
ta#e $uesday" $hursday and 9unday off.
6--W<<> $24*N*N? 9/0<@(A<
Wee# 6
2un , minutes"
wal# 5 minutes.
2epeat : times.
Wee# ,
2un . minutes"
wal# . minutes.
2epeat five times.
Wee# .
2un : minutes"
wal# ,.: minutes.
2epeat four times.
Wee# 5
2un B minutes"
wal# . minutes.
2epeat three times.
Wee# :
2un C minutes"
wal# , minutes.
2epeat three times.
Wee# D
2un E minutes"
wal# , minutes.
2epeat twice" then
run C minutes.
Wee# B
2un E minutes"
wal# 6 minute.
2epeat three times
Wee# C
2un 6. minutes"
wal# , minutes.
2epeat twice.
Wee# E
2un 65 minutes"
wal# 6 minute.
2epeat twice.
Wee# 6-
2un .- minutes.
Note; 4fter completing wee# E" if you feel tired" repeat this wee# of training before moving on to wee# 6-.