Run Coach: Week 1

Dear Reader,

Are you ready for Run Coach: Week 1?  Yes!  That’s what I thought!

This is week one training plan for the beginner runner.

If you have not already, please read the following before beginning:

Preparing to Run

Run Coach: Preface

Remember:

Each day, follow the guidelines for your training.  However, the goal is never to over-exert.  If you feel as if you cannot catch your breath or that your heart rate is too high, please walk during the next run or until you can catch your breath and your heart rate has returned to near normal.  It’s totally not necessary, but a heart rate monitor makes it really easy to keep an eye on your heart rate. If you’d like to invest in one, please feel free to do so.  Otherwise, use the old-fashioned method:

You can check your heart rate with your index finger on your main artery in your neck for a 10-second count and multiply that number by 6.  Compare your heart rate to that of this chart for your age using the Mayo Clinic’s Calculator.  If at any time you are way over your target rate, you should walk until you return to normal.

You should always be approved by your health care provider to start any exercise training plan – especially cardio conditioning. It’s very important to make certain you are healthy enough to begin this plan.  See your doctor to get clearance.

Keep in mind, I am not a certified run coach and don’t pretend to be.  I am writing this because it is what I did, personally, to begin running.  It worked for me and I want to share it with you.  My personal opinion is that most professional training schedules you find on the web, go too fast for most true beginners.  I think they are more suited for a person that’s a more seasoned athlete than the average Joe.  I was the average Joe and this is how I began.  Of course, day one, I overexerted and felt like a failure, so this is the plan I followed after I learned from that mistake.

Remember to adjust your caloric intake, if needed.  You will be burning a ton of fat in the beginning because you are basically interval training.  Try to eat low fat, nutritious and healthy items for best results.

I do not recommend stretching before you begin.  You may stretch your muscles immediately after your training session.  For more information on this, read Stretch Before or After?.

What You Will Need:

  • a water bottle
  • stop watch or other method for keeping time down to seconds (a kitchen timer works fine too!)
  • optional items, such as music and a towel

DAY 1:

GOAL: Complete 30-minutes – running 3-minutes*

Walk for 5-minutes to warm up – brisk pace

Run for 30-seconds at a comfortable pace

Walk for 2-minutes at a brisk pace

Run for 30-seconds at a comfortable pace

Walk for 3-minutes at a brisk pace

Run for 30-seconds at a comfortable pace

Walk for 6-minutes at a brisk pace

Run for 30-seconds at a comfortable pace

Walk for 3-minutes at a brisk pace

Run for 30-seconds at a comfortable pace

Walk for 3-minutes at a brisk pace

Run for 30-seconds at a comfortable pace

Walk for 5-minutes to cool down – brisk pace

stretch

DAY 2:

GOAL: Complete 30-minutes – walking briskly

Walk for 30-minutes – brisk pace

stretch

DAY 3:

GOAL: Complete 30-minutes – running 3-minutes

Walk for 5-minutes to warm up – brisk pace

Run for 30-seconds at a comfortable pace

Walk for 2-minutes at a brisk pace

Run for 30-seconds at a comfortable pace

Walk for 3-minutes at a brisk pace

Run for 30-seconds at a comfortable pace

Walk for 6-minutes at a brisk pace

Run for 30-seconds at a comfortable pace

Walk for 3-minutes at a brisk pace

Run for 30-seconds at a comfortable pace

Walk for 3-minutes at a brisk pace

Run for 30-seconds at a comfortable pace

Walk for 5-minutes to cool down – brisk pace

stretch

DAY 4:

GOAL: Rest Day – no leg workouts – rest leg muscles

DAY 5:

GOAL: Complete 30-minutes – running 5-minutes

Walk for 5-minutes to warm up – brisk pace

Run for 30-seconds at a comfortable pace

Walk for 2-minutes at a brisk pace

Run for 1-minute at a comfortable pace

Walk for 3-minutes at a brisk pace

Run for 1-minute at a comfortable pace

Walk for 4-minutes at a brisk pace

Run for 1-minute at a comfortable pace

Walk for 3-minutes at a brisk pace

Run for 1-minute at a comfortable pace

Walk for 3-minutes at a brisk pace

Run for 30-seconds at a comfortable pace

Walk for 5-minutes to cool down – brisk pace

stretch

DAY 6:

GOAL: Complete 30-minutes – walking briskly

Walk for 30-minutes – brisk pace

stretch

DAY 7:

GOAL: Complete 30-minutes – running 5-minutes

Walk for 5-minutes to warm up – brisk pace

Run for 30-seconds at a comfortable pace

Walk for 2-minutes at a brisk pace

Run for 1-minute at a comfortable pace

Walk for 3-minutes at a brisk pace

Run for 1-minute at a comfortable pace

Walk for 4-minutes at a brisk pace

Run for 1-minute at a comfortable pace

Walk for 3-minutes at a brisk pace

Run for 1-minute at a comfortable pace

Walk for 3-minutes at a brisk pace

Run for 30-seconds at a comfortable pace

Walk for 5-minutes to cool down – brisk pace

stretch

CONGRATULATIONS!!!  You’ve completed week one of training.  It doesn’t matter if you kept up or if you jumped ahead.  What matters is that you finished without giving up.  Starting tomorrow, you can decide if you’d like to repeat or move on.

*It’s your choice where you run.  It can be done on a treadmill or in your neighborhood.  However, I recommend going to your local high school and using the track, in the beginning.  It’s easier to keep an accurate time when you’re not worried about where you are going.  Also, you can skip the timer all together and use the track to time yourself.  Use your watch to see how long it takes you to run one lap.  Then time how long it takes to walk one lap.  Use the results to modify your walk/run program.  As long as your times are close it’s good enough.  Try timing yourself again several times to make certain your running pace is consistent and adjust accordingly.

This Weeks Tip:

Keep your toenails trimmed!  This is a huge source of discomfort if they are not trimmed short enough.  And it’s so preventable!

This Weeks Mantra:

In case you need to borrow a mantra, any given week, I’m going to provide one for you:

“I am steel, I am stone”

Or, take a look at these ideas from Runners World.

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8 thoughts on “Run Coach: Week 1

  1. Pingback: Run Coach: Week 8 | phatandfit

  2. Pingback: Run Coach: Week 7 | phatandfit

  3. Pingback: Run Coach: Week 6 | phatandfit

  4. Pingback: Run Coach: Week 5 | phatandfit

  5. Pingback: Run Coach: Preface | phatandfit

  6. Pingback: Run Coach: Week 4 | phatandfit

  7. Pingback: Run Coach: Week 3 | phatandfit

  8. Pingback: Run Coach: Week 2 | phatandfit

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