All successful beginning running programs follow a run-walk routine. Sometimes it’s called a run-walk, or even a run-run-walk. It doesn’t matter. There’s no reason to quibble. All these terms mean basically the same thing. So let’s get going.
Run-walk plans are the right starting point because they are simple, safe, progressive, flexible, and proven. They work for a wide range of individuals, relatively young to relatively old, fit and healthy to not quite there yet. Most important, you can tailor a run-walk plan to your personal needs, no matter your age, weight, current exercise activity, or lack thereof.
How does a run-walk plan work? First you walk. Then you run. Then you stop running and begin walking again. Then you run again. Couldn’t be easier.
Most beginners can continue like this for 30 minutes. In fact, that should be your goal. I realize 30 minutes might sound like a lot. However, if you don’t suffer from serious heart disease or another chronic illness, it’s very attainable. Trust me on this one. I’ve seen people do it.
Here’s the thing, though. It’s doable only if you make two smart choices at the outset. First, select the right run-walk ratio. Second, run slooooow while you’re running. Speed kills. Don’t let it ruin your first days of running.
On page 18 I’ve outlined a basic beginning run-walk program. Please understand: This isn’t meant to be the best program for everyone. It will be too easy for some, and too difficult for others. I only want to give you an example of the format of the program—how the days and weeks fit together, and the gradual progression of run-walk minutes.
If you find it too difficult to run for 15 seconds of each minute in week 1, that’s no problem. Switch to just 5 seconds of running. Your first run-walk week will then be 55-5 instead of 45-15. The second week, you can progress to 50-10. And so on.
On the other hand, if you’re ready to run for 2 minutes at a time, you can go straight to week 7 of my sample program. You’ll finish the program in ten weeks instead of sixteen. Nicely done!
Take your time: Whatever plan you design for yourself, take your time. Patience is an essential quality for beginning runners. Go slowly and enjoy the exciting process of getting in shape. Take as long as you need to reach the point where you run continuously for 30 minutes.
If you get sick or injured or encounter other obstacles, drop back several weeks and pick up from there. Make each workout as comfortable as it can be. The goal is never to increase your pace. The goal is always to stay relaxed. It might seem a miracle, but you’ll get both fitter and faster even as the runs grow easier.
Keep it going: The last half of the program looks more difficult than the first. It’s not. That’s one of the beauties of running. Once you get over the hump of the first four to six weeks, you’ll find it relatively simple to add ever-larger chunks of running.
Suddenly your legs and lungs are more accustomed to running. It becomes second nature, like a stroll around the block. This is a great time to pat yourself on the back for coming so far. But don’t get greedy. Don’t try to go too fast or too far. Stick with the plan.
Aim for a new goal: The beginner’s plan ends when you reach 30 minutes of controlled, relaxed running. There’s a good reason for this. All national and world fitness guidelines recommend 150 minutes of moderate aerobic exercise a week. That’s the level associated with major health enhancements, including significantly lower levels of heart disease, diabetes, hypertension, cancer, and depression.
So if good health is all you want from your running (and it’s plenty!), you don’t ever need to do more than 30 minutes at a time, three to five times a week, depending on how much other activity you get. The idea is to hit 150 minutes. For fitness, it doesn’t have to be just running.
But if you do just run, you can, in fact, do less. Exercise science experts have established that running counts as “vigorous” activity, no matter how slow you might be. And when it comes to vigorous exercise, you need only 75 minutes a week. That’s the bonus that running gives you versus walking. Minute for minute, it’s essentially twice as healthy.
Still, there are many good reasons for going longer than 30 minutes. Do you crave more challenge, excitement, and self-exploration in your life? Even more optimal health? For many of us, these are important considerations. Move onward and upward if you feel the urge.
Do each run-walk three times during the week. See page 16 for how to customize this plan.
Week 1: Walk 45 seconds, run 15 seconds. Repeat 29 times.
Week 2: Walk 40 seconds, run 20 seconds. Repeat 29 times.
Week 3: Walk 30 seconds, run 30 seconds. Repeat 29 times.
Week 4: Walk 20 seconds, run 40 seconds. Repeat 29 times.
Week 5: Walk 15 seconds, run 45 seconds. Repeat 29 times.
Week 6: Walk 10 seconds, run 50 seconds. Repeat 29 times.
Week 7: Walk 1 minute, run for 2 minutes. Repeat 9 times.
Week 8: Walk 1 minute, run for 3 minutes. Repeat 7 times.
Week 9: Walk 1 minute, run for 4 minutes. Repeat 5 times.
Week 10: Walk 1 minute, run for 5 minutes. Repeat 4 times.
Week 11: Walk 1 minute, run for 6 minutes. Repeat 3 times.
Week 12: Walk 1 minute, run for 8 minutes. Repeat 3 times.
Week 13: Walk 1 minute, run for 10 minutes. Repeat 2 times.
Week 14: Walk 1 minute, run for 12 minutes. Repeat 1 time;
then walk 1 minute, run 3 minutes.
Week 15: Walk 1 minute, run for 14 minutes. Repeat 1 time.
Week 16: Run continuously for 30 minutes.