Since I started training for the Seattle Marathon, people have been constantly telling me, "I wish that I could run like you, but I can't run." I'm thinking, well why can't you?? Unless you have some kind of medical condition that will not allow you to run, you CAN run. The key is to start slow, I can't stress that enough, you have to start slow. Before I started the slow progression of training for the marathon, I honestly couldn't slowly jog more than two miles at a time. Now I plan to run 16 miles on Sunday and I am confident that I can comfortably make it through the entire run. However, it took me 16 weeks to get to this point; I didn't build this high level of endurance overnight. So you have to be patient, your body will appreciate it.
One of the biggest mistakes that people make when deciding to go from couch potato to road running is trying to take on too much too fast. If you've never seriously ran before, it's not a good idea to go out and run six miles on a whim, even if you feel like you can. Your muscles, joints, and body in general are not going to be ready for it; therefore you will probably experience an uncomfortable amount of fatigue, soreness, and you may never feel like running again. Plus, you'll be back to couch potato because you won't be able to move the next day! You are also putting yourself at risk for injury because, like I said, your body simply isn't in condition to just start pounding the pavement. Running is hard on your body, so you have to adapt slowly and progressively.
Below is a 12-week plan for a beginning runner. This plan was created by Matt Fitzgerald (an elite runner) and is featured in his book, "Performance Nutrition For Runners." I am not, be any means, taking credit for developing this plan. This plan will help you build endurance, strength, and was designed to aid in weight loss. To maximize this plan, I would also recommend reading the book, which gives extremely beneficial nutritional advice to runners at all levels. You absolutely have to maintain a healthy diet to reap the benefits of running.
Week One
Mon: Off, Tues: Walk 30 min. w/ 8 x 1-min. jogs, Wed: Strength train 20 min., Thur: Walk 30 min. w/ 8 x 1-min. jogs, Fri: Cross-train 30 min., Sat: Strength 20 min., Sun: Walk 40 min. w/ 10 x 1-min. jogs
Week Two
Mon: Off, Tues: Walk 35 min. w/ 12 x 1-min. jogs, Wed: Strength 20 min., Thur: Walk 35 min. w/ 12 x 1-min. jogs, Fri: Cross-train 30 min., Sat: Strength 20 min., Sun: Walk 40 min. w/ 8 x 2-min. jogs
Week Three
Mon: Off, Tues: Walk 40 mins. w/ 8 x 2 1/2-min. jogs, Wed: Strength 20 min., Thur: Walk 40 min. w/ 8 x 3-min. jogs, Fri: Cross-train 35 min, Sat: Strength 20 min., Sun: Walk 40 min. w/ 4 x 5-min. jogs
Week Four
Mon: Off, Tues: Walk 40 min. w/ 10-min. jog, Wed: Strength 20 min. Thur: Walk 40 min. w/ 12-min. jog, Fri: Cross-train 30 min., Sat: Strength 20 min., Sun: Run 20 minutes
Mon: Off, Tues: Run 20 min., Wed: Strength 20 min., Thur: Run 20 min., Fri: Cross-train 40 min., Sat: Strength 20 min., Sun: Run 24 min.
Week Six
Mon: Off, Tues: Run 24 min., Wed: Strength 20 min., Thur: Run 24 min., Fri: Cross-train 45 min., Sat: Strength 20 min., Sun: Run 28 min.
Week Seven
Mon: Off, Tues: Run 26 min., Wed: Strength 20 min., Thur: Run 26 min., Fri: Cross-train 45 min., Sat: Strength 20 min., Sun: Run 32 min.
Week Eight
Mon: Off, Tues: Run 24 min., Wed: Strength 20 min., Thur: Run 24 min., Fri: Cross-train 40 min., Sat: Strength 20 min., Sun: Run 24 min.
Week Nine
Mon: Off, Tues: Run 30 min., Wed: Strength 20 min., Thur: Run 30 min., Fri: Cross-train 45 min., Sat: Strength 20 min., Sun: Run 36 min.
Week Ten
Mon: Off, Tues: Run 32 min., Wed: Strength 20 min., Thur: Run 32 min., Fri: Cross-train 45 min., Sat: Strength 20 min., Sun: Run 40 min.
Week Eleven
Mon: Off, Tue: Run 35 min., Wed: Strength 20 min., Thur: Run 35 min., Fri: Cross-train 45 min., Sat: Strength 20 min., Sun: Run 45 min.
Week Twelve
Mon: Off, Tue: Run 30 min., Wed: Strength 20 min., Thur: Run 30 min., Fri: Cross-train 45 min., Sat: Strength 20 min., Sun: Run 40 min.
*It's extremely important to take Mondays off. Your body needs an adequate time to recover. Not allowing yourself to properly recover can cause fatigue and injury.
*Walk 30 min. w/ 8 x 1-min. jogs means that you incorporate 1-minute long jogs 8 times during the 30 minutes.
*Cross-training is non-impact exercises such as cycling, elliptical, swimming, etc.
*When you strength train, you should focus on working your core, thighs, hips, glutes, calfs, and lower & upper back. These are the main muscle groups that you work when you run and building these muscles will help prevent injury.
*Again, I highly recommend buying the book if you are going to try this plan. It is extremely important to practice good nutrition while training. Proper nutrition is key!
Only 9 more weeks until the marathon!
Week Sixteen (not to be confused with part of the beginners plan)
9/21 - Rest day
9/22 - Run 4 miles
9/23 - Run 7 miles on a hilly course
9/24 - Rest day
9/25- Run 5 miles
9/26 - Run 5 miles
9/27 - Long run - 16 miles
Total miles for the week: 37
Hey Melissa, I am doing the Couch to 5k right now...are you familiar with it? Would you say this is okay for a beginner or have you talked to anyone who can compare the Couch to 5k program to the 12-Week Plan? Just wondering. I am on the fourth week and had some difficulty with high heart rate and breathing. I'm going to stay in week four for a bit, until my breath and heart rate adjusts. I'm really going to have to practice this rhythmic breathing thing.
ReplyDeleteYeah, the Couch to 5k is a great way to start. I've never tried it, but there are a couple of women at my work doing it (who literally started at the couch) and are now running at least 3 miles. If you are have trouble breathing, I would highly suggest incorporating some walking into your runs. A good interval workout is jog for 10 minutes, walk for 1 -2 minutes, job 10, walk 1 -2, etc. This will really help build your endurance, which will also help your breathing and HR. Hope this helps!
ReplyDeleteJog* not job! Heh.
ReplyDeleteAnother good book to read is "The Non-Runners Marathon Guide For Women." Even if you never plan to run a marathon, this book gives excellent advice to beginning runners.
ReplyDeleteCool! Thank you for the information Melissa! :o)
ReplyDelete