Running
WHY SHOULD I WANT TO RUN?

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.Run To The ShrineRun To The Shrine 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.



HOW DO I START?

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.

Brisk five-minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

2

Brisk five-minute warm up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warm up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warm up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

3

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)

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)

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)

4

Brisk five-minute warm up walk, then:

  • Jog 1/4 mile (or 3 minutes)

  • Walk 1/8 mile (or 90 seconds)

  • Jog 1/2 mile (or 5 minutes)

  • Walk 1/4 mile (or 2-1/2 minutes)

  • Jog 1/4 mile (or 3 minutes)

  • Walk 1/8 mile (or 90 seconds)

  • Jog 1/2 mile (or 5 minutes)

Brisk five-minute warm up walk, then:

  • Jog 1/4 mile (or 3 minutes)

  • Walk 1/8 mile (or 90 seconds)

  • Jog 1/2 mile (or 5 minutes)

  • Walk 1/4 mile (or 2-1/2 minutes)

  • Jog 1/4 mile (or 3 minutes)

  • Walk 1/8 mile (or 90 seconds)

  • Jog 1/2 mile (or 5 minutes)

Brisk five-minute warm up walk, then:

  • Jog 1/4 mile (or 3 minutes)

  • Walk 1/8 mile (or 90 seconds)

  • Jog 1/2 mile (or 5 minutes)

  • Walk 1/4 mile (or 2-1/2 minutes)

  • Jog 1/4 mile (or 3 minutes)

  • Walk 1/8 mile (or 90 seconds)

  • Jog 1/2 mile (or 5 minutes)

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)

  • Walk 1/4 mile (or 3 minutes)

  • Jog 1/2 mile (or 5 minutes)

Brisk five-minute warm up walk, then:

  • Jog 3/4 mile (or 8 minutes)

  • Walk 1/2 mile (or 5 minutes)

  • Jog 3/4 mile (or 8 minutes)

Brisk five-minute warm up walk, then jog two miles (or 20 minutes) with no walking.

6

Brisk five-minute warm up walk, then:

  • Jog 1/2 mile (or 5 minutes)

  • Walk 1/4 mile (or 3 minutes)

  • Jog 3/4 mile (or 8 minutes)

  • Walk 1/4 mile (or 3 minutes)

  • Jog 1/2 mile (or 5 minutes)

Brisk five-minute warm up walk, then:

  • Jog 1 mile (or 10 minutes)

  • Walk 1/4 mile (or 3 minutes)

  • Jog 1 mile (or 10 minutes)

Brisk five-minute warm up walk, then jog 2-1/4 miles (or 22 minutes) with no walking.

7

Brisk five-minute warm up walk, then jog 2.5 miles (or 25 minutes).

Brisk five-minute warm up walk, then jog 2.5 miles (or 25 minutes).

Brisk five-minute warm up walk, then jog 2.5 miles (or 25 minutes).

8

Brisk five-minute warm up walk, then jog 2.75 miles (or 28 minutes).

Brisk five-minute warm up walk, then jog 2.75 miles (or 28 minutes).

Brisk five-minute warm up walk, then jog 2.75 miles (or 28 minutes).

9

Brisk five-minute warm up walk, then jog 3 miles (or 30 minutes).

Brisk five-minute warm up walk, then jog 3 miles (or 30 minutes).

The final workout! Congratulations! Brisk five-minute warm up walk, then jog 3 miles (or 30 minutes).



INTERVAL TRAINING

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

 For how long

 Intensity (1-10)

 Warm up at 4.5 mph pace

 5 minutes

 3.5

Jog at 5.5 mph pace

 1 minute

 6.5

 Jog at 5 mph pace

 2 minutes

 5

 Jog at 5.7 mph pace

 1 minute

 7

 Jog at 4.8 mph pace

 2 minutes

 4

 Jog at 5.5 mph pace

 1 minute

 6.5

 Jog at 5 mph pace

 2 minutes

 5

 Jog at 5.7 mph pace

 1 minute

 7

 Jog at 4.8 mph pace

 2 minutes

 4

 Cool down

 5 minutes

 3.5

 Total Workout Time:

 22 minutes


Intermediate Interval Program

 What to do

 For how long

 Intensity (1-10)

 Warm up at 5 mph pace

 5 minutes

 3.5

 Jog at 6 mph pace

 1 minute

 6.5

 Jog at 5.5 mph pace

 2 minutes

  5

 Jog at 6.2 mph pace

 1 minute

 7

 Jog at 5.3 mph pace

 2 minutes

 4

 Jog at 6 mph pace

 1 minute

 6.5

 Jog at 5.5 mph pace

 2 minutes

 5

 Jog at 6.2 mph pace

 1 minute

 7

 Jog at 5.3 mph pace

 2 minutes

 4

 Jog at 6 mph pace

 1 minute

 6.5

 Jog at 5.5 mph pace

 2 minutes

 5

 Jog at 6.2 mph pace

 1 minute

 7

 Jog at 5.3 mph pace

 2 minutes

 4

 Jog at 6 mph pace

 1 minute

 6.5

 Jog at 5.5 mph pace

 2 minutes

 5

 Jog at 6.2 mph pace

 1 minute

 7

 Jog at 5.3 mph pace

 2 minutes

 4

 Cool down

 5 minutes

 3.5

 Total Workout Time:  34 minutes


Advanced Interval Program

 What to do

 For how long

 Intensity (1-10)

 Jog at 5.5 mph pace

 5 minutes

 3.5

 Run at 6.5 mph pace

 1 minute

 6.5

 Jog at 6 mph pace

 2 minutes

 5

 Run at 6.7 mph pace

 1 minute

 7

 Jog at 5.8 mph pace

 2 minutes

 4

 Run at 6.5 mph pace

 1 minute

 6.5

 Jog at 6 mph pace

 2 minutes

 5

 Run at 6.7 mph pace

 1 minute

 7

 Jog at 5.8 mph pace

 2 minutes

 4

 Run at 6.5 mph pace

 1 minute

 6.5

 Jog at 6 mph pace

 2 minutes

 5

 Run at 6.7 mph pace

 1 minute

 7

 Jog at 5.8 mph pace

 2 minutes

 4

 Run at 6.5 mph pace

 1 minute

 6.5

 Jog at 6 mph pace

 2 minutes

 5

 Run at 6.7 mph pace

 1 minute

 7

 Jog at 5.8 mph pace

 2 minutes

 4

 Run at 6.5 mph pace

 1 minute

 6.5

 Jog at 6 mph pace

 2 minutes

 5

 Run at 6.7 mph pace

 1 minute

 7

 Jog at 5.8 mph pace

 2 minutes

 4

 Run at 6.5 mph pace

 1 minute

 6.5

 Jog at 6 mph pace

 2 minutes

 5

 Run at 6.7 mph pace

 1 minute

 7

 Jog at 5.8 mph pace

 2 minutes

 4

 Cool down

 5 minutes

 3.5

 Total Workout Time: 46 minutes


Running Woman


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Workouts That Work


September 11, 2001