|
Author:
ActiveTrainer
Sport: Running
Athlete Profile: Beginner
Goal: 5k
Program Length:
9
weeks
|
|
|
|
| Description: |
Ever wonder if you could run off those extra pounds? This training plan designed for beginner runners will help you stop wondering and start moving. Originally made famous through CoolRunning.com, this plan has helped thousands of new runners get off the couch and onto the roads, running three miles in just two months.
The Rookie Runners plan is being tackled by four new runners as part of the Who Wants to Get Active Program. Elite distance runner and coach Dave Dunham and sports nutritionist Nancy Clark will help the Get Active Rookie Runners Team train to run their first 5K.
A Few Minutes Each Week
You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.
It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready.
Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. The workouts are scheduled Mondays, Wednesdays and Thursdays. However, feel free to adjust to give yourself a chance to rest and recover between efforts. And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.
Before setting out, make sure to precede each session with a five-minute warm-up walk or jog. Be sure to stretch both before and after.
As you train for your first 5K, follow along with the Get Active Rookie Runners Team. Track their progress and get expert advice from the coaches. It’s time to see what’s possible once you get off the couch.
|
|
Click on any workouts to view training details
|
| Day 1 Running
|
Day 2
|
Day 3 Running
|
Day 4
|
Day 5 Running
|
Day 6
|
Day 7
|
| Day 8 Running
|
Day 9
|
Day 10 Running
|
Day 11
|
Day 12 Running
|
Day 13
|
Day 14
|
|
|
|
|
