want to run?

I've had a lot of people ask me how I got started running.  I found this schedule out of Family Circle magazine a few years ago (in 2009) and I adapted it so the day of rest was on Sunday.  I loved this schedule because it broke it down in easy steps for a beginning runner. I then signed up for a 5K, worked backwards from the date of the race and wrote down on my calendar what I was to do everyday.  This was a perfect training for my first 5K.

Rest: Taking a day or two off is just as important as the exercise itself

Run/Walk Days: warm up for 5 minutes and take another 5 to cool down.

Cross-training Days: swim, bike strength train, row or try some yoga

Walks: Go at a pace that allows you to caht while you stroll

Race Day: Eat half a bagel or some yogurt an hour or two before the event.

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	Run 1 min/walk 2 min  x4	Rest or cross train	Run 1 min/walk 2 min x4	Rest or cross train	Run 1 min/walk 2 min x5	Walk 45 minutes	Rest
Week 2	Run 1.5min /walk 2 min  x4	Rest or cross train	Run 1.5 min/walk 2 min x4	Rest or cross train	Run 1.5 min/walk 2 min x5	Walk 45 minutes	Rest
Week 3	Run 2 min /walk 2 min  x4	Rest or cross train	Run 2 min /walk 2 min  x4	Rest or cross train	Run 2 min/walk 2 min x5	Walk 45 minutes	Rest
Week 4	Run 2.5 min /walk 2 min  x4	Rest or cross train	Run 2.5 min /walk 2 min  x4	Rest or cross train	Run 2.5 min/walk 2 min x4	Walk 45 minutes	Rest
Week 5	Run 3 min /walk 2 min  x4	Rest or cross train	Run 3 min /walk 2 min  x4	Rest or cross train	Run 3 min/walk 2 min x5	Walk 50 minutes	Rest
Week 6	Run 3 min /walk 1 min  x5	Rest or cross train	Run 3 min /walk 1 min  x5	Rest or cross train	Run 3 min/walk 1 min x7	Walk 50 minutes	Rest
Week 7	Run 3 min /walk 1 min  x6	Rest or cross train	Run 3 min /walk 1 min  x6	Rest or cross train	Run 3 min/walk 1 min x6	Walk 55 minutes	Rest
Week 8	Run 3.5 min /walk 1 min  x5	Rest or cross train	Run 3.5 min /walk 1 min  x5	Rest or cross train	Run 3.5 min/walk 1 min x6	Walk 55 minutes	Rest
Week 9	Run 3.5 min /walk 1 min  x6	Rest or cross train	Run 3.5 min /walk 1 min  x6	Rest or cross train	Run 3.5 min/walk 1 min x7	Walk 55 minutes	Rest
Week 10	Run 4 min /walk 1 min  x6	Rest or cross train	Run 4 min /walk 1 min  x6	Rest or cross train	Run 4 min/walk 1 min x7	Walk 60 minutes	Rest
Week 11	Run 4 min /walk 1 min  x7	Rest or cross train	Run 4 min /walk 1 min  x7	Rest or cross train	Run 4 min/walk 1 min x7	Walk 60 minutes	Rest
Week 12	Run 4 min /walk 1 min  x6	Rest or cross train	Run 4 min /walk 1 min  x6	Rest or cross train	Walk 30	5K race day