The following tables should help you get started on a simple walk/run routine. It is more aggressive. You work out three times a week at 30 minutes per session. This program takes 16 weeks and is a quicker though steady progression from the conservative program. Remember to eat healthy too. Feel free to change the days if needed to convenient you, but just remember to always have a rest day between runs - you need that rest.
You should be able to do your 5K with no walking after finishing this program provided you can maintain a 10min/mile pace. If you are slower, and you haven't been able to meet the minutes running required of the program at the end, its ok to still do the 5K BUT walk during it. Don't feel you have to run the whole thing. Don't push yourself. OR add another month of training at the end of this program to build up to about 40minutes by increasing your duration by no more than 10% per week.
If you are experiencing joint pain during this program, it might be best to start off with biking and a decent diet to lose some extra weight that could be irritating your joints. Also, see your doctor.
***Starting on week two, you will see that you run and walk a certain number of minutes each. This means that you may run for 1 minute, walk for 5 minutes, run for another minute OR maybe save the running for the middle of your routine and walk before and after your running...anyways, you get the idea. Do whatever is comfortable to do the required minutes. However you choose to do it, you are still building up. It is sooo important to not overdo the running...and don't even think about speed. Run at a leisurely, comfortable pace. It does not matter how fast other people are running.
You will also notice in the training that the last two weeks of every phase is about the same. I feel this is good as it is kind of a rest. Your not going up in running minutes but just maintaining. This will also keep you less injury-prone...you can't constantly be improving. To improve you need some rest stages where you go back down and some stages where you just maintain. Remember, rest is very important in training.
Now I want you to do something...Print this routine out, put it up!!!
Get fitted for proper running shoes at a dedicated running store FIRST!!! A lot of injuries can be avoided this way...just ask me.
Avoid running on tarmac or concrete....find a good, smooth trail/grass off road where possible.
A good warm-up is imperative to a safe run. A recommendation is to start with a 5min walk, 1-5minute light, slow jog , 5min walk, LIGHT, gentle stretching, 5min walk THEN start your routine. Doing this will get some blood flowing to your muscles before stretching. NEVER stretch a cold muscle.
Cool-down. Very important. Cool-downs eliminates lactic acid, brings your heart-rate to normal and prevents muscle cramps. Walk for at least 5-10minutes. The more the better. Do a LIGHT, gentle stretch session after your walk, walk some more. Later that day/night, do a more intensive stretching.
Phase I Walk/Run Month 1 Mostly Walking (Times in minutes per day)
Week M T W TH F S S TOTAL
1 Off 25/0 AIT 30/0 Off Off 30/0 85/0
2 Off 27/3 AIT 27/3 Off Off 27/3 81/9
3 Off 24/6 AIT 24/6 Off Off 24/6 72/18
4 Off 27/3 AIT 24/6 Off Off 24/6 75/15
Grand total: 313/42
Phase - II Walk/Run Month 2 Mostly Walking (Times in minutes per day)
Week M T W TH F S S TOTAL
1 Off 21/9 AIT 21/9 Off Off 21/9 63/27
2 Off 18/12 AIT 18/12 Off Off 18/12 54/36
3 Off 15/15 AIT 15/15 Off Off 15/15 45/45
4 Off 18/12 AIT 15/15 Off Off 15/15 48/42
Grand Total: 210/150
Phase - III Walk/Run Month 3 Mostly Running (Times in minutes per day)
Week M T W TH F S S TOTAL
1 Off 12/18 AIT 12/18 Off Off 12/18 36/54
2 Off 9/21 AIT 9/21 Off Off 9/21 27/63
3 Off 6/24 AIT 6/24 Off Off 6/24 18/72
4 Off 9/21 AIT 6/24 Off Off 6/24 21/69
Grand Total: 102/258
Phase - IV Run Month 4 All Running (Times in minutes per day)
Week M T W TH F S S TOTAL
1 Off 15 AIT 15 Off Off 20 50
2 Off 20 AIT 20 Off Off 20 60
3 Off 20 AIT 25 Off Off 25 70
4 Off 25 AIT 25 Off Off 30 80
Grand Total: 260
Start some cycling to get up to 40minutes duration.
You may also start cycling earlier should you feel comfortable. Try 2-3 times/week increasing your duration or distance by no more than 10% per week after you get past 30-40minutes.
YEAAAHHHH!!!! You did it! By week 25, you are a full time runner. You have now finished starting from scratch. Hey...give me an email and let me know how you get on.
At this time, you are doing some good running, it would be best to start following that 10% rule strictly from here on. Also, start scheduling a 'rest' week every month where you decrease your training by 30-50%.