Sunday, January 11, 2009

Walk Run Regime

When I was really struggling with ingury when I first started jogging after having Anna a dude from the running forum posted the "Walk/Run" Regime for me. It was a great way to start running. I can't believe I have to start right back at the start again......Oh well, I am just happy to be feeling well enough (for now) to even feel like getting back out there at all. So this is it, copy and pasted from the forum.

Running Regime for Beginners 

Each session takes 30 minutes 

Week 1 - Run 2 minutes, walk 4 minutes. 5 repetitions 

Week 2 - Run 3 minutes, walk 3 minutes. 5 repetitions. 

Week 3 - Run 5 minutes, walk 2.5minutes. 4 repetitions. 

Week 4 - Run 7 minutes, walk 3 minutes. 3 repetitions. 

Week 5 - Run 8 minutes, walk 2 minutes. 3 repetitions. 

Week 6 - Run 9 minutes, walk 2 minutes. Repeat then run 8 minutes. 

Week 7 - Run 9 minutes, walk 1 minute. 3 repetitions. 

Week 8 - Run 13 minutes, walk 2 minutes. Repeat. 

Week 9 - Run 14 minutes, walk 1 minute. Repeat. 

Week 10 - Run 30 minutes. 

Some rules to remember. 

Run as slowly as possible, especially in the first few weeks. You should be able to maintain a conversation while running even if you don’t particularly want to. 

Always stretch your calves, quads, hamstrings and groin after running but not before. 

After the first two weeks, buy proper running shoes. You can’t spend too much on shoes. 

Do three sessions per week. Never run two or more days in a row in the first ten weeks. Your legs will need at least forty-eight hours to recover from the stress of each run. 

Have fun. If you follow the regime and the rules you should stay injury free. You’ll be amazed at the results.

I don't know when I will start this, I just wanted it here for when I do, might add it to the direct links bar so I don't have to look for it when I need it. 


Stu said...

I look forward to reading about your running return.

All the best

Peahen said...

It's gotta happen first Stu. I'm in early toying with the idea stage LOL.