By Vickie Leff
You’ve put it off, but today is THE day to get started. You, yes you, can be fit and happy this year. Endurance Magazine will give you the tools and motivation. But, you will have to Get Up and Move it!
Where to start?
Often the hardest part of starting an exercise program is taking these first steps. It requires courage and a little confidence. I know you can do it, so let’s get started.
WEEK 1
Day 1 – Time needed: 1 hour
- Set a realistic goal. Since you have run before, I’d suggest choosing a 5k race to aim for in the next few months.
- Get new running shoes – fit by a professional! Please don’t use your old shoes, you’ll injure yourself.
- If you’re a woman, get a new sports bra.
- If it’s been years since you’ve run, check out some new shorts and shirts at your local running store. The new materials and their ability to wick moisture and keep you cool will be well worth the investment!
- Go to www.MapMyRun.com and pick out a 1 or 2 mile loop route from your house.
- Write out a 3 or 4 day schedule of when you’ll walk/run for at least 25 minutes. Pick a consistent time to exercise.
Days 2 through 7 – Time needed: 25 minutes per outing
- WALK for 1 mile on day one, two and three.
- Fourth day you are out: Walk for 10 minutes, then jog for 2 minutes and return to walking to complete your outing.
Stick With it and Keep Moving!
You are cursing me this week, I can hear you! But you have to admit, you feel good about your progress. You’ve stuck with it for week one and you’re on your way to reaching your goals. Now comes the really hard part (you knew it would be hard, didn’t you?). You have to put in the time to build your foundation. Whether you are a first time runner, old runner or currently running, your foundation will allow you to reach your goals. Kind of like building the foundation of a building, it will collapse without that layer.
Here are your tasks for the next two weeks: print this out and post it on your fridge.
Remember, no matter what; finish what you set out to do on the days you walk/run.
WEEK 2
Increase mileage and time. You’ve been doing a walk/jog for 1 mile this past week. Time to bump up the mileage! Find a 2-mile route. You are going to do the whole 2 miles. You will walk for 15 minutes, then jog for 5 minutes until you are done with the 2 miles. Do 3 – 4 times this week.
WEEK 3
Add more jogging. Still using your 2-mile route, walk for 10 minutes and jog for 5 minutes until you’ve completed the whole 2 miles. You should be sweating and your legs may feel tired. Do this 4 times this week.
Homework: Look for a 5k road race in May! Check out www.SPORToften.com for events near you!
WEEK 4
You’re going to start training for a 5k Road Race! You’ve been doing a walk/run for 2 miles. So let’s kick it up to 3 miles, still using the walk/run method. Find a 3-mile route. We’re going to flip the walk/run ratio. Walk for 5 minutes and jog for 8 minutes until you complete the 3 miles. Do this 4 times this week.
WEEK 5
Increase the jogging to 10 minutes. Walk for 2 minutes, jog for 10 minutes using your 3-mile route. You will be winded and tired. Don’t give up and always complete the 3 miles, no matter how much you have to walk. Do this 4 times this week.
WEEK 6
Jog for 15 minutes, walk for 1 minute for the 3-mile route. Do this 4 times this week.
WEEK 7 – 9
Work up to being able to jog the entire 3 miles. The goal is to be able to do this fairly easily. You will then be ready for your 5k race!
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Vickie Leff is the author of RunnerMom. She’s a back of the pack runner who has completed 5 marathons (first one at 44!) very slowly. She has two teenage children who drive her crazy. Vickie is a clinical social worker and lives in Cary. Her motto: Just don’t be last!
