Run Coach: Week 8

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Dear Runner,

WOW!  This is the week YOU accomplish your goal and all of your hard work will be seen, in full color.  On day 4, you will run for 30-minutes without stopping to walk.   Pat yourself on the back!  Only the truly committed will make it this far.  I am proud you are one of them!  Welcome to your awesomeness!  You are a true fighter.

This is week eight training plan for the beginner runner.

Hopefully last week made you comfortable running for a total of 33-minutes with walking breaks in between.   You are within reach of the end goal of running for 30-minutes without stopping.  The important milestone of last week was running for 25-minutes, non-stop.  This is the last piece to your puzzle and you are ready!

This week you will  still need 45-minutes on your run day for DAY 2, but the rest of the week can scale back to 40-minutes.

Once you’ve finished this week, I recommend maintaining a running schedule each week of 3 to 4 days (depending on your distance).  Be careful never to increase your mileage too drastically at once and always stop immediately if you feel any pain in your joints.  The days in between your run days should consist of 2 days of strength training.  You can, if you wish, eliminate the walking.  It’s your choice.  You could also run one day a week and walk the rest.  You decide what’s best for your.  Ideally, you would still workout every other day with one rest day out of 7.

As always, if you feel you need to repeat last week, PLEASE do so.  This is not a contest and the important part is that you progress at your own pace.  If you are gasping for air at any given time, you need to slow down and go back and repeat a few days.  It’s o.k. to repeat!!

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

Preparing to Run

Run Coach: Preface

Run Coach: Week 1

Run Coach: Week 2

Run Coach: Week 3

Run Coach: Week 4

Run Coach: Week 5

Run Coach: Week 6

Run Coach: Week 7

DAY 1 (Day 50 of the Program):

GOAL: Complete 30-minutes – walking briskly

Walk for 30-minutes – brisk pace

stretch

DAY 2 (Day 51 of the Program):

GOAL: Complete 45-minutes – running 33-minutes*

Walk for 5-minutes to warm up – brisk pace

Run for 25-minutes at a comfortable pace

Walk for 2-minutes at a brisk pace

Run for 8-minutes at a comfortable pace

Walk for 5-minutes to cool down – brisk pace

stretch

DAY 3 (Day 52 of the Program):

GOAL: Complete 30-minutes – walking briskly

Walk for 30-minutes – brisk pace

stretch

DAY 4 (Day 53 of the Program):

GOAL: Complete 40-minutes – running 30-minutes

Walk for 5-minutes to warm up – brisk pace

Run for 30-minutes at a comfortable pace

Walk for 5-minutes to cool down – brisk pace

stretch

DAY 5 (Day 54 of the Program):

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

DAY 6 (Day 55 of the Program):

GOAL: Complete 40-minutes – running 30-minutes

Walk for 5-minutes to warm up – brisk pace

Run for 30-minutes at a comfortable pace

Walk for 5-minutes to cool down – brisk pace

stretch

DAY 7 (Day 56 of the Program):

GOAL: Complete 30-minutes – walking briskly

Walk for 30-minutes – brisk pace

stretch

DIDITBIG01-2T

Printable Table of Weeks 1-8

RUN COACH

This Weeks Tip:

You are ready to sign up for your first organized race!  If you’re interested, find a 5k that’s coming up in the near future and register for it.  You will stay motivated to run and you’ll feel one of the best feelings of accomplishment, when you cross the finish line.  Go for it!

You might find this article helpful: Aerobic vs. Anaerobic Running, which helps you understand how your heartrate can affect your ability to finish a race and / or pace yourself.

This Weeks Mantra:

“I am an athlete”

“I am stronger every day”

“I want this”

Remember this information that repeats each week un-changed:

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?.

*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.

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