So you've always wanted to take up running, but every time you've tried, you were exhausted after one minute. Not everyone is born to be a runner, and for most of us, it takes weeks of building up and training your body to get used to moving this way.
I believe any healthy person can go from being a walker to a runner, and this eight-week plan from Running.about.com can get you there. To take a peek at the weekly schedule read more.
| Mon | Tues | Wed | Thurs | Friday | Sat. or Sun. | |
| Week 1 | Walk 6 min., run 1 min. Repeat 3 times (total 21 min.) |
Repeat Monday's workout | Repeat Monday's workout | |||
| Week 2 | Walk 5 min., run 2 min. Repeat 4 times (total 28 min.) |
Repeat Monday's workout | Repeat Monday's workout | |||
| Week 3 | Walk 3 min., run 4 min. Repeat 4 times (total 28 min.) |
Repeat Monday's workout | Repeat Monday's workout | Repeat Monday's workout | ||
| Week 4 | Walk 2 min., run 5 min. Repeat 4 times (total 28 min.) |
Repeat Monday's workout | Repeat Monday's workout | Repeat Monday's workout | ||
| Week 5 | Walk 2 min., run 8 min. Repeat 3 times (total 30 min.) |
Repeat Monday's workout | Repeat Monday's workout | Repeat Monday's workout | ||
| Week 6 | Walk 2 min., run 9 min. Repeat 3 times (total 33 min.) |
Repeat Monday's workout | Repeat Monday's workout | Repeat Monday's workout | ||
| Week 7 | Walk 1 min., run 11 min. Repeat 3 times (total 36 min.) |
Repeat Monday's workout | Repeat Monday's workout | Repeat Monday's workout | ||
| Week 8 | Walk 5 min., run 20 min., walk 5 min. (total 30 min.) |
Walk 5 min., run 23 min., walk 5 min. (total 33 min.) |
Walk 5 min., run 26 min., walk 5 min. (total 36 min.) |
Walk 5 min., run 30 min., walk 5 min. (total 40 min.) |
Once you're up to running 30 minutes straight, try to stick with this four times a week.
Yves Saint Laurent
3suisses
Tomster
i followed the couch potato to 5K plan when I first started and it was AWESOME. I really was a couch potato and when I was done I really did run a 5k haha. I recommend it!
1Go Renee! You rock!
2When I first started running, this is sort of how I did it. I started out by just walking, then I added short bouts of running (usually I just ran as long as I could before I felt winded) and I just kept increasing the times I was running vs. walking. Pretty soon I could run 3/4 mile at a time and once I could do that, I just gradually increased my mileage.
3I so need this! I'm gonna give it a try...
4a year ago i couldn't run for three minutes straight. i did intervals like this (and others posted on your site!) to begin with. I also added really short intervals (sprint for 20 seconds, then jump to the side of the treadmill for 10 seconds - repeat 6-8 times) which helped, too. Now i can run 6 miles and i signed up for a Sept half marathon. Gradually building up is definitely the key!!
5I used C25K after I was returning to activity following an accident and lengthy physical rehab program. C25K and programs like this are great for new runners and those who have to take it slow for whatever reason.
6I do intervals....5 minutes of walking, 3 minutes of running, but I'm planning on running in a 8 mile run next Memorial Day and I really want to train for it, so this sounds like a great way to get started!
7I've been looking for a plan like this that goes slowly, I'll be starting this soon!!!
8Renee, congrats! I'm doing the CT5K [Couch Potato to 5K] plan now! Starting week 2 on Wednesday...I don't think the 2 minutes of jogging will be so bad...
But this one looks a lot harder than the CT5K! even though the Week 2 looks the same...I'll stick with one plan, though - don't want to overexert myself!
9I take my dog on a brisk walk every morning for half an hour and most days that's the only exercise I get. I've been thinking about ramping it up to daily runs but I was shocked that I could only make it half a block before I thought I'd die! I think I'll give this a shot but honestly, a half-hour straight run seems like a lofty goal for me.
10I hit a walking plateau and want to give this a try, but I am out of breath after 30 secs and feel side stitches immediately.
11This is awesome, thanks fit
12FionaF, could you be fatigued or dehydrated?
13I honestly started of not being able to run....at all. It's all about perseverance and motivation. I just started up every day. I pushed myself and my body pushed right back. It's amazing what your body can and will do if only you try and try and try again until you succeed. I have been running under 2 months now, and I can do a solid 7-8 K.
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