WHY
SHOULD I WANT TO RUN?
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Because
someone bigger is
chasing you? Well, that is one good reason, but there are more serious
and applicable reasons for our purposes. I've touched on the subject of
running in other sections of this site, such as my Cardiovascular
Workouts page, but let's get into it a little bit more
in-depth.
Running is
perhaps the best way to boost endurance and to maintain cardiovascular
health. It may seem to be grueling and monotonous at first, but give it
a fair shot and I think you will come to the conclusion that is a
misconception. It actually is very invigorating, and if you run roads
and trails, as opposed to just laps around a track, you are treated to
the scenery.
As for myself,
I like to run on a regular basis.
Depending where I'm at in my
workouts,
I'll run in the morning before work 3 to 5 miles 2 or 3 times
during the work week. Keep in mind that I'm up at 3:30 or 4:00 AM and
working
out so I can make it to work by 7:00, (or as close to 7:00 as
possible). If the thought of such early morning workouts doesn't appeal
to you that's fine, but you need to make time for exercise at some
point in the day... On the weekend I like to take either
Saturday or
Sunday, (whichever day that I'm not lifting), and stretch it
out longer, to 7 1/2 or 8 1/2 miles.
Here is a 9
week program that is designed to take you from a starting point of
basically no running, and work your way up to 5K, (3 miles). The
program is intentionally designed to work your way up to the 5K
distance gradually. You could just jump right in go all gung-ho, but
then you run the risk of burning yourself out prematurely and losing
all desire to run, thereby foregoing all of the benefits involved. You
also run the risk of injury if you jump in too quickly.
Week |
Workout 1 |
Workout 2 |
Workout 3 |
1 |
Brisk
five-minute warm up walk. Then alternate 60 seconds of jogging and 90
seconds of walking for a total of 20 minutes.
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Brisk
five-minute warm up walk. Then alternate 60 seconds of jogging and 90
seconds of walking for a total of 20 minutes.
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Brisk
five-minute warm up walk. Then alternate 60 seconds of jogging and 90
seconds of walking for a total of 20 minutes.
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2 |
Brisk
five-minute warm up walk. Then alternate 90 seconds of jogging and two
minutes of walking for a total of 20 minutes.
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Brisk
five-minute warm up walk. Then alternate 90 seconds of jogging and two
minutes of walking for a total of 20 minutes.
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Brisk
five-minute warm up walk. Then alternate 90 seconds of jogging and two
minutes of walking for a total of 20 minutes.
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3 |
Brisk
five-minute warm up walk, then do two repetitions of the following:
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Jog 200 yards (or 90 seconds)
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Walk 200 yards (or 90 seconds)
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Jog 400 yards (or 3 minutes)
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Walk 400 yards (or three minutes)
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Brisk
five-minute warm up walk, then do two repetitions of the following:
-
Jog 200 yards (or 90 seconds)
-
Walk 200 yards (or 90 seconds)
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Jog 400 yards (or 3 minutes)
-
Walk 400 yards (or three minutes)
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Brisk
five-minute warm up walk, then do two repetitions of the following:
-
Jog 200 yards (or 90 seconds)
-
Walk 200 yards (or 90 seconds)
-
Jog 400 yards (or 3 minutes)
-
Walk 400 yards (or three minutes)
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4 |
Brisk
five-minute warm up walk, then:
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Jog 1/4 mile (or 3 minutes)
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Walk 1/8 mile (or 90 seconds)
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Jog 1/2 mile (or 5 minutes)
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Walk 1/4 mile (or 2-1/2 minutes)
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Jog 1/4 mile (or 3 minutes)
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Walk 1/8 mile (or 90 seconds)
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Jog 1/2 mile (or 5 minutes)
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Brisk
five-minute warm up walk, then:
-
Jog 1/4 mile (or 3 minutes)
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Walk 1/8 mile (or 90 seconds)
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Jog 1/2 mile (or 5 minutes)
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Walk 1/4 mile (or 2-1/2 minutes)
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Jog 1/4 mile (or 3 minutes)
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Walk 1/8 mile (or 90 seconds)
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Jog 1/2 mile (or 5 minutes)
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Brisk
five-minute warm up walk, then:
-
Jog 1/4 mile (or 3 minutes)
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Walk 1/8 mile (or 90 seconds)
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Jog 1/2 mile (or 5 minutes)
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Walk 1/4 mile (or 2-1/2 minutes)
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Jog 1/4 mile (or 3 minutes)
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Walk 1/8 mile (or 90 seconds)
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Jog 1/2 mile (or 5 minutes)
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5 |
Brisk
five-minute warm up walk, then:
-
Jog 1/2 mile (or 5 minutes)
-
Walk 1/4 mile (or 3 minutes)
-
Jog 1/2 mile (or 5 minutes)
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Walk 1/4 mile (or 3 minutes)
-
Jog 1/2 mile (or 5 minutes)
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Brisk
five-minute warm up walk, then:
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Jog 3/4 mile (or 8 minutes)
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Walk 1/2 mile (or 5 minutes)
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Jog 3/4 mile (or 8 minutes)
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Brisk
five-minute warm up walk, then jog two miles (or 20 minutes) with no
walking.
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6 |
Brisk
five-minute warm up walk, then:
-
Jog 1/2 mile (or 5 minutes)
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Walk 1/4 mile (or 3 minutes)
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Jog 3/4 mile (or 8 minutes)
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Walk 1/4 mile (or 3 minutes)
-
Jog 1/2 mile (or 5 minutes)
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Brisk
five-minute warm up walk, then:
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Jog 1 mile (or 10 minutes)
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Walk 1/4 mile (or 3 minutes)
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Jog 1 mile (or 10 minutes)
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Brisk
five-minute warm up walk, then jog 2-1/4 miles (or 22 minutes) with no
walking.
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7 |
Brisk
five-minute warm up walk, then jog 2.5 miles (or 25 minutes).
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Brisk
five-minute warm up walk, then jog 2.5 miles (or 25 minutes).
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Brisk
five-minute warm up walk, then jog 2.5 miles (or 25 minutes).
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8 |
Brisk
five-minute warm up walk, then jog 2.75 miles (or 28 minutes).
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Brisk
five-minute warm up walk, then jog 2.75 miles (or 28 minutes).
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Brisk
five-minute warm up walk, then jog 2.75 miles (or 28 minutes).
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9 |
Brisk
five-minute warm up walk, then jog 3 miles (or 30 minutes).
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Brisk
five-minute warm up walk, then jog 3 miles (or 30 minutes).
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The
final workout! Congratulations! Brisk five-minute warm up walk, then
jog
3 miles (or 30 minutes).
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This
program uses intervals (short bursts of higher-intensity activity
followed by lower intensity recovery periods), which can be a more
effective way to train than exercising at one intensity.
If you're new to running or exercise, start with the Beginner program.
As you progress, slowly increase your time and eventually move to the
Intermediate and Advanced workouts. Because this is a general program,
you may need to adjust the recommended speeds, intensities, and times
to suit your fitness level.
Beginner
Interval Program
What
to do
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For
how long
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Intensity
(1-10)
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Warm
up at 4.5 mph pace
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5
minutes
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3.5
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Jog
at 5.5 mph pace
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1
minute
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6.5
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Jog
at 5 mph pace
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2
minutes
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5
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Jog
at 5.7 mph pace
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1
minute
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7
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Jog
at 4.8 mph pace
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2
minutes
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4
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Jog
at 5.5 mph pace
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1
minute
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6.5
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Jog
at 5 mph pace
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2
minutes
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5
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Jog
at 5.7 mph pace
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1
minute
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7
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Jog
at 4.8 mph pace
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2
minutes
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4
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Cool
down
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5
minutes
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3.5
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Total
Workout Time:
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22
minutes
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Intermediate
Interval Program
What
to do
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For
how long
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Intensity
(1-10)
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Warm
up at 5 mph pace
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5
minutes
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3.5
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Jog
at 6 mph pace
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1
minute
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6.5
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Jog
at 5.5 mph pace
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2
minutes
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5
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Jog
at 6.2 mph pace
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1
minute
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7
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Jog
at 5.3 mph pace
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2
minutes
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4
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Jog
at 6 mph pace
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1
minute
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6.5
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Jog
at 5.5 mph pace
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2
minutes
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5
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Jog
at 6.2 mph pace
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1
minute
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7
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Jog
at 5.3 mph pace
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2
minutes
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4
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Jog
at 6 mph pace
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1
minute
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6.5
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Jog
at 5.5 mph pace
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2
minutes
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5
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Jog
at 6.2 mph pace
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1
minute
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7
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Jog
at 5.3 mph pace
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2
minutes
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4
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Jog
at 6 mph pace
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1
minute
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6.5
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Jog
at 5.5 mph pace
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2
minutes
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5
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Jog
at 6.2 mph pace
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1
minute
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7
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Jog
at 5.3 mph pace
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2
minutes
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4
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Cool
down
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5
minutes
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3.5
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Total
Workout Time:
34
minutes
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Advanced
Interval Program
What
to do
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For
how long
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Intensity
(1-10)
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Jog
at 5.5 mph pace
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5
minutes
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3.5
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Run
at 6.5 mph pace
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1
minute
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6.5
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Jog
at 6 mph pace
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2
minutes
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5
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Run
at 6.7 mph pace
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1
minute
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7
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Jog
at 5.8 mph pace
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2
minutes
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4
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Run
at 6.5 mph pace
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1
minute
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6.5
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Jog
at 6 mph pace
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2
minutes
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5
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Run
at 6.7 mph pace
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1
minute
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7
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Jog
at 5.8 mph pace
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2
minutes
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4
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Run
at 6.5 mph pace
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1
minute
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6.5
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Jog
at 6 mph pace
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2
minutes
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5
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Run
at 6.7 mph pace
|
1
minute
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7
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Jog
at 5.8 mph pace
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2
minutes
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4
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Run
at 6.5 mph pace
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1
minute
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6.5
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Jog
at 6 mph pace
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2
minutes
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5
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Run
at 6.7 mph pace
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1
minute
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7
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Jog
at 5.8 mph pace
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2
minutes
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4
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Run
at 6.5 mph pace
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1
minute
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6.5
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Jog
at 6 mph pace
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2
minutes
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5
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Run
at 6.7 mph pace
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1
minute
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7
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Jog
at 5.8 mph pace
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2
minutes
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4
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Run
at 6.5 mph pace
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1
minute
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6.5
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Jog
at 6 mph pace
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2
minutes
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5
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Run
at 6.7 mph pace
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1
minute
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7
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Jog
at 5.8 mph pace
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2
minutes
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4
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Cool
down
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5
minutes
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3.5
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Total
Workout Time: 46
minutes
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