You may be intrigued by the thought of participating in the Healthy Driven Naperville 5K race this October. What’s stopping you? It might be that you haven’t done much or any running. That’s ok – we’re here to help. Here are some steps to get you going:
- Get medical clearance. Check with your doctor to make sure you are healthy enough to build up to a running program. This is especially important if you are older, have other cardiovascular risk factors, bone/joint issues, are taking medication or have other health concerns. When in doubt, check with your doctor. Once you have your doctor’s approval, it’s time to get to work.
- Choose the right footwear. Before you start the walking portion of this program, make sure you go to a reputable running shoe store for a professional shoe fitting. You’ll use these shoes for the walking and running portions of your training program, so it’s worth investing in a well-fitting pair. Good shoes go a long way toward preventing unnecessary injuries.
- Start walking. It’s crucial that you build up a strong walking base before running. If you aren’t currently walking, start with 10 or 15 minutes per session, 2-3 times the first week. After the first week, you will slowly build walking duration and frequency:
- Week 1: 10-15 minutes per session, 2-3 times per week
- Week 2: 15-20 minutes per session, 3 times per week
- Week 3: 20-25 minutes per session, 3-4 times per week
- Week 4: 25-30 minutes per session, 3-4 times per week
If you already walk regularly for 30 or more minutes several times a week, start this program with Week 5 below.
- Add some running (ease into it). Now that you walk for 30 minutes at a time, add some brief running intervals. Start with an interval consisting of 1 minute of running, followed by 2 minutes of walking. Over the next several weeks, increase the length of the running intervals. Continuing from the four-week plan above:
- Week 5: 1 minute of easy running followed immediately by 2 minutes of walking. Repeat this sequence 10 times for 30 total minutes. Do this workout 3-4 times per week, in place of your walking from Weeks 1-4.
- Week 6:
- 1st workout: 2 minutes of easy running followed immediately by 1 minute of walking. Repeat this interval 10 times for 30 total minutes (1 min walk/2 min run x 10).
- 2nd workout: 3 min run/1 min walk x 7
- 3rd and 4th workout: 4 min run/1 min walk x 6
- Week 7: Progress to 5-7 minutes of running/1 minutes of walking. Do as many intervals as you can fit into 30 minutes.
- Week 8: Progress to 8-11 minutes of running/1 minute of walking. Do as many intervals as you can fit into 30 minutes.
- Week 9: Progress to 12-15 minutes of running/1 minute of walking. Do as many intervals as you can fit into 30 minutes. By the end of this week, you are doing only 2 intervals.
- Week 10: Progress to 16-20 minutes of running/1 minute of walking. Then complete the 30 minutes with running.
- Week 11: Progress to 21-25 minutes of running/1 minute of walking. Then complete the 30 minutes with running.
- Week 12: Progress to 26-30 minutes of running/1 minute of walking. Then complete the 30 minutes with running. By the end of this week, you should be running 30 minutes without a walking break.
When following the plan, don’t overdo it. If a week seems too difficult or causes you too much muscle soreness, don’t be afraid to repeat the week and proceed from there. It may take more than 12 weeks for you to complete the program if you need to repeat a week here or there, but that’s perfectly OK. It is better to proceed slowly than to get frustrated and quit.
- Train for a race! Once you have completed the program and have a good running base, build on this to train for a goal race. A 5K would make a great first event. Look for my future blog on how to train for a 5K. In the meantime, I wish you the best of luck with starting your running program.
ACE Certified Personal Trainer
RRCA Certified Running Coach
Edward-Elmhurst Health & Fitness Centers