Running Program

Description

This is a running program designed to take a beginner with no pre-existing ailments that would prevent normal locomotion to marathon-ready levels of cardiovascular and muscular health.

Requirements

This program requires:

Dedication to the program for 3 runs a week for 12 weeks.
Some form of stopwatch.
Adequate amounts of rest and nutrition.
Appropriate running attire.

Disclaimer

The author is not responsible for any injury or other damages that may result from following this program. Consult a healthcare professional for additional recommendations.

Details

For the purposes of this program, standard pace is defined as a speed roughly equal to a brisk walk or light jog. Target pace is defined as a speed that raises the heart-rate to 60-80% maximum. Click here for details on determining target heart-rate. Heart-rate can be determined by an electronic monitor, or by pressing the tips of the index and middle fingers against the carotid artery in the neck for 6 seconds and multiplying the pulse count by 10.

Week 1 and 2

6 runs with at least 48 hours rest between each run. Example: Run 1 on Monday morning at 0500, run 2 on Wednesday morning at 0500.
5 minutes at standard pace, 5 minutes at target pace, 5 minutes at standard pace.
Total running time per run: 15 minutes.

Week 3 and 4

6 runs with at least 48 hours rest between each run.
5 minutes at standard pace, 5 minutes at target pace, 2 minutes at standard pace, 5 minutes at target pace, 5 minutes at standard pace.
Total running time per run: 22 minutes.

Week 5 and 6

6 runs with at least 48 hours rest between each run.
5 minutes at standard pace, 10 minutes at target pace, 2 minutes at standard pace, 10 minutes at target pace, 5 minutes at standard pace.
Total running time per run: 32 minutes.

Week 7 and 8

6 runs with at least 48 hours rest between each run.
5 minutes at standard pace, 15 minutes at target pace, 2 minutes at standard pace, 15 minutes at target pace, 5 minutes at standard pace.
Total running time per run: 42 minutes.

Week 9 and 10

6 runs with at least 48 hours rest between each run.
5 minutes at standard pace, 30 minutes at target pace, 5 minutes at standard pace.
Total running time per run: 40 minutes.

Week 11 and beyond (Maintenance)

Run with at least 48 hours rest between runs.
5 minutes at standard pace, 30-40 minutes or more at target pace, 5 minutes at standard pace.
Total running time per run: at least 40 minutes.

Notes

It is advisable to always spend time stretching following a run. How you manage your stretch is up to you, but focus on the muscles used during the run and hold each stretch for at least 30 seconds.
For maximum caloric benefit (toning) do not take any additional calories for one hour following a run.
It is unnecessary to take a caloric load prior to running.
For best results, run first thing in the morning prior to eating.
Running shoes should be replaced for every 3 months of consistent runs at Maintenance level.
If more than 5 days pass without a run, it is strongly advisable to restart the program from Week 1.

2012.09.01

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