Before you start running:
◻ Set a goal. Write it down.
◻ Think about the benefits.
◻ Stretch:
● Lunges
● Pigeon pose
● Deep squat
◻ Warm up with light cardio or power walking.
While running:
◻ Focus on your breath.
◻ Listen to your body.
◻ Focus on your form.
After running:
◻ Stretch.
◻ Cool down.
◻ Keep track of your progress.
ENHANCE YOUR RUNNING FORM
◻ Relax your shoulders and keep them even.
◻ Loosen your arms so that they can swing forward.
◻ Loosen your fist.
◻ Open your chest.
● Lean slightly forward and keep a stable core.
● Practice looking forward. Try not to look down.
● As you run, imagine your body being pulled up by a string.
◻ Engage your glutes.
◻ Incorporate core exercises into your weekly routine.
◻ Pay attention to where you strike your feet.
● Ideally, you should land in the middle of your feet and gradually shift weight to your toe before taking another step.
● Try to land gently!
● Use your back leg to propel yourself forward.
◻ Aim for shorter, quicker strides.
● Aim for a running cadence of 180, or 180 footfalls per minute.
7-WEEK
WALKING PLAN
The goal of this plan is to walk 100 – 185 minutes each week.
Start small on your first week and gradually increase your walking time until you reach or exceed the maximum time recommended.
Schedule for each week:
◻ Monday. Walk 15 – 20 minutes.
◻ Tuesday. Walk 25 – 40 minutes.
◻ Wednesday. Take a rest or walk 15 – 20 minutes.
◻ Thursday. Walk 25 – 40 minutes.
◻ Friday. Rest.
◻ Saturday. Walk 35-60 minutes.
◻ Sunday. Rest.
COUCH TO 5K
Schedule three sessions each week and follow this plan:
◻ Week 1. For each session this week:
● Start with a 5-minute walk.
● Then, alternate 1 minute running and 90 seconds walking. Follow this interval for 20 minutes.
◻ Week 2. For each session this week:
● Start with a 5-minute walk.
● Then, alternate 90 seconds running and 2 minutes walking. Follow this interval for 20 minutes.
◻ Week 3. For each session this week:
● Start with the usual 5-minute walk.
● Then, there are two alternating intervals:
○ First, do a 90-second run and 90-second walk.
○ Then, do a 3-minute run and 3-minute walk.
○ Repeat these intervals two times.
◻ Week 4. For each session this week:
● Start with a 5-minute walk.
● Run for 3 minutes.
● Walk for 90 seconds.
● Run for 5 minutes.
● Walk for 2 minutes and 30 seconds.
● Run for 4 minutes.
● Walk for 90 seconds.
● Run for 5 minutes.
◻ Week 5. The three running sessions you’ll have on week 5 will each have a different variation:
● Variation 1 (first session this week):
○ Start with a 5-minute walk and then run for 5 minutes.
○ Walk for 3 minutes.
○ Then follow that up with another 5-minute run.
○ Walk for another 3 minutes.
○ Complete the session with a 5-minute run.
● Variation 2 (second session this week):
○ Start with a 5-minute walk
○ Then run for 8 minutes.
○ Walk for 5 minutes.
○ Complete the run by running for 8 minutes.
● Variation 3 (third session this week):
○ Start with a 5-minute walk.
○ Then run for 20 minutes.
◻ Week 6. You’ll have a different variation for each session:
● Variation 1.
○ Start with a 5-minute walk.
○ Then run for 5 minutes.
○ Walk for 3 minutes.
○ Then follow that up with an 8-minute run.
○ Walk for another 3 minutes.
○ Finish with a 5-minute run.
● Variation 2.
○ Start with a 5-minute walk.
○ Then run for 10 minutes.
○ Walk for 3 minutes.
○ Complete the run by running for another 10 minutes.
● Variation 3.
○ Start with a 5-minute walk.
○ Then run for 25 minutes.
◻ Week 7. For all three sessions:
● Begin with your usual 5-minute walk.
● Then run for 25 minutes straight.
◻ Week 8. For all three sessions:
● Start with a 5-minute walk.
● Then finish with a 28-minute run.
◻ Week 9. For all three sessions:
● Start with a 5-minute walk.
● Then end with a 30-minute run.
RUN-WALK
PROGRAM
◻ Walk for one minute.
◻ Run for one minute.
◻ Repeat this for 20 minutes.
◻ Each week increase your running interval by 30-60 seconds until you can comfortably run for 10 minutes without stopping.
