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 Posted: Thu Oct 26, 2006 6:25 pm
This running program is from the book Running Fit by Jamie Baird.
It is an 8 week program based for people who can not run pretty much at all (it says for those who can not run longer then 30min, yet the first couple of weeks you're running only a few minutes at a time)
So if you are very unfit and want to get into running, this is will help
There are three days to a running week, spread them around so you have at least on day of rest between each run.
For example...
Monday - Run
Tuesday - Rest
Wednesday - Run
Thursday - Rest
Friday - Run
Saturday - Rest
Sunday - Rest
It also reccomends to do stretching after every session plus weight train when you can to help build muscle and loose weight (if that is what you are running for)
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Posted: Thu Oct 26, 2006 6:29 pm
Towards the last few weeks, it may seem that the time you run jumps up quite a bit (ie. Week 8 from 20 minutes to 30 minutes)
But because you are doing 2-3 bouts of the run, it is increasing your fitness already. Such as day 1 and 2 of week 8 you are running a total of 40 minutes, then on day 3, you only run 30 minutes.
So persevere and see how you go, I'm having a go at it too, so you won't be alone (my aim is to be able to run for 30 min by the end of the year and hopefully this 8 week program will help me do that).
I do try what I post here, so if you want any help, advice or support, post or pm me and I'll help you out.
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Posted: Thu Oct 26, 2006 6:41 pm
So lets get started...
Week 1
Day 1 - 1 minute run, 4 minute walk x 4
Day 2 - 1 minute run, 4 minute walk x 5
Day 3 - 2 minute run, 3 minute walk x 4
Week 2
Day 1 - 2 minute run, 3 minute walk x 5
Day 2 - 2.5 minute run, 2.5 minute walk x 5
Day 3 - 3 minute run, 2 minute walk x 5
Week 3
Day 1 - 3 minute run, 2 minute walk x 6
Day 2 - 3.5 minute run, 1.5 minute walk x 5
Day 3 - 4 minute run, 1 minute walk x 5
Week 4
Day 1 - 4 minute run, 1 minute walk x 6
Day 2 - 6 minute run, 2 minute walk x 4
Day 3 - 6 minute run, 1 minute walk x 4
Week 5
Day 1 - 8 minute run, 2 minute walk x 2
Day 2 - 8 minute run, 1 minute walk x 3
Day 3 - 10 minute run, 2 minute walk x 2
Week 6
Day 1 - 10 minute run, 1 minute walk x 3
Day 2 - 12 minute run, 2 minute walk x 2
Day 3 - 12 minute run, 1 minute walk x 2
Week 7
Day 1 - 15 minute run, 2 minute walk x 2
Day 2 - 15 minute run, 1 minute walk x 2
Day 3 - 18 minute run, 2 minute walk x 2
Week 8
Day 1 - 20 minute run, 2 minute walk x 2
Day 2 - 20 minute run, 1 minute walk x 2
Day 3 - 30 minute run
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Posted: Sat Oct 28, 2006 3:10 pm
Thanks for posting this. I can run ok, but I might give it a try. 3nodding
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le-half-blood-princess Crew
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Posted: Mon Oct 30, 2006 7:08 am
oh thanks for posting that i'm gonna give that programme a try! how many calories would you expect to burn from that kind of workout? and would you get toned from running cos of the pressure of the pavement on your legs and stuff?
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Posted: Mon Oct 30, 2006 8:56 pm
le-half-blood-princess oh thanks for posting that i'm gonna give that programme a try! how many calories would you expect to burn from that kind of workout? and would you get toned from running cos of the pressure of the pavement on your legs and stuff? Yes you would get toned from it, I'm not sure how many calories you would burn either. It would depend on if what surface you are running on, the slope and also your speed/distance. If you are running on a soft surface (like sand) you will burn more calories then on a hard surface (like the road) because it takes more effort. If you are running up hills, just like with the terrain, you will burn more calories. Also if you run faster and longer, you will also burn more calories. Ideally, if all you want to do is loose wieght and tone up fast, sandy dune sprints are perfect (of course you have to live near a beach for that)
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le-half-blood-princess Crew
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Posted: Tue Oct 31, 2006 6:34 am
well i was planning on running around the neighbourhoods in my area cos i don't have time to travel to locations and stuff, and i live in the city so beaches are out of the question for me lol! well i'm running to lose weight and get fit, should i be running at a jog and speed walking for the walking part, or sprinting for the running bit?
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Posted: Sun Nov 05, 2006 2:26 pm
The only problem I have with running around my neighborhood is that some neighbors have been known to let their dogs be outside unleashed. I'd be scared one might come after me...I've actually had it happen once when I was little and was riding my bike and the dog latched onto my leg. sweatdrop
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Posted: Fri Dec 22, 2006 3:43 pm
CrazyRob The only problem I have with running around my neighborhood is that some neighbors have been known to let their dogs be outside unleashed. I'd be scared one might come after me...I've actually had it happen once when I was little and was riding my bike and the dog latched onto my leg. sweatdrop
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Posted: Tue Dec 26, 2006 11:10 pm
Moonecho CrazyRob The only problem I have with running around my neighborhood is that some neighbors have been known to let their dogs be outside unleashed. I'd be scared one might come after me...I've actually had it happen once when I was little and was riding my bike and the dog latched onto my leg. sweatdrop You could be right! 4laugh
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Posted: Tue Jan 16, 2007 2:22 pm
CrazyRob Moonecho CrazyRob The only problem I have with running around my neighborhood is that some neighbors have been known to let their dogs be outside unleashed. I'd be scared one might come after me...I've actually had it happen once when I was little and was riding my bike and the dog latched onto my leg. sweatdrop You could be right! 4laugh
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Posted: Sun Feb 04, 2007 4:26 am
This sounds like a great way to learn to run! My endurance is just a tad pathetic right now- I can run for about five minutes without gasping and feeling like I'm going to die.
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Posted: Mon Mar 26, 2007 4:25 pm
As a note: I, being 115 pounds, burn an average of 120 calories per the first&second week workouts, according to the treadmill. Just fyi. ;D
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Posted: Tue May 22, 2007 9:52 am
Moonecho CrazyRob Moonecho CrazyRob The only problem I have with running around my neighborhood is that some neighbors have been known to let their dogs be outside unleashed. I'd be scared one might come after me...I've actually had it happen once when I was little and was riding my bike and the dog latched onto my leg. sweatdrop You could be right! 4laugh Heh, runners should just get crazy dogs to run with them....talk about motivation!
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Posted: Sun May 27, 2007 6:18 am
I have a question- according to this, I should rest every second day, and once a week for two days in a row. I worry, though, that I won't be able to keep up the schedule. If I exercise more lightly on off days, would that actually make it harder to run?
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