Learn to Run ~ Run / Walk Program

October 16, 2011

With the Santa Shuffle approaching quickly and our 11:11 Team in the making;  here’s a learn to run program for those of you who want to try a 5 k run.  The Santa Shuffle is not timed and is a fun run, so is a great place to start, or even for a seasoned runner – to go out and have fun while living actively.

This program is designed by COOL RUNNING.

I like their philosophy ~

 

When first starting a run walk program please be sure to start slowly. At times you may feel like you want to skip ahead, but it’s safer for you overall, to stick with the routine. Conversely, if the program, feels too hard, then take a bit of time in between for rest and stretching, and perhaps repeat weeks where it feels necessary. Above all honour your body.

 

This program has you build up from walking to jogging to running all within 20-30 minute sessions, so it’s easy to fit into a busy schedule. Once you complete this program, you may find that you want to increase that time and by all means – do!

 

Each week, is set up into 3 run/ walk sessions. This is so you can allow yourself time to rest in between your running program. Please ensure that you are getting the rest and recovery time you need as it’s very important for safety, and keeping longevity in your exercise program.

 

In the beginning of your program, don’t worry about your speed, that will come in time. For now focus on gradually increasing your time and distance. As well, focusing on breathing rhythms and body posture is also beneficial. When running; posturally your torso will naturally lead (watch kids playing and running), you’ll want your head up and looking ahead, and your abdominals slightly engaged. For footing, land with a heel strike and roll through along the foot, finally pushing off with the fore-foot and toes.

 

This program is nice, because it allows you to focus on time or distance. Either one will be effective, just pick whichever one is easier for you.

 

As with all exercise be safe and be smart, use common sense, and run with a buddy outdoors when you can. Start each session with a 5 minute warm up of walking or easy paced jogging, and complete each session with 5 minutes of cool down, slower jogging to walking and some stretches for the major muscles worked. Gluteus, Hamstrings, Quadriceps, calves, hip flexors, and back … also some gentle opening stretches for the chest and front of the shoulder. ~ joining an 11:11 Yoga, or Evolution class can help with loosening the areas of the body that become tight, and balancing out your fitness and wellness regime.

 

I’m happy to answer any questions you have, and look forward to jogging/running and walking with you in this year’s Santa Shuffle, and hopefully into the future as well.

 

If you want to purchase this program and track your progress on line – here’s the link to Cool Running’s “Couch-to-5K Program” Active.Trainer.com

 

 

Week Workout 1 Workout 2 Workout 3
1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3 Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
4 Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
5 Brisk five-minute warmup walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/2 mile (or 5 minutes)
  • Jog 3/4 mile (or 8 minutes)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6 Brisk five-minute warmup walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

  • Jog 1 mile (or 10 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1 mile (or 10 minutes)
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.
7 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).


Cheers and have fun!

Alyssa

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