Start Running Today With This 8 Week Run/Walk Programme
Ok, so I have been asked many times how you get into a running routine, “Is it is really as hard as it seems” The simple answer is yes and no (paradox much) Its harder to get started than it is to actually execute. Basically if you have legs you can run you just need to put shoes on and get to the road. If you have decided clearly in your mind you want to embark on this programme nothing can stop you.
This programme is designed to help you gradually master a 30 relaxed pace run which is a great way to prepare yourself for the next step which will be your first race programme. This programme will take 8 Weeks.
So to start with a few useful tips;
- Know your limitations, your fitness level and your weight. If you are unsure about anything clear it with your GP first. I can guarantee you he will be jumping for joy if you decide to embark on a run/walk programme and so will your body!
- Try and work out a daily roster for your training, if you don’t plan it you won’t do it.
- Don’t try and do too much to soon, your goal is to run 30 minutes continuously not to beat Usain Bolt.
- Expect good days and bad, when you decide to train its a long term commitment, don’t quit when you have have one bad day.
- Run in a nice environment if you can. Peak hour traffic inhaling fumes is likely not the best place to start if you can help it.
- Amp yourself with a pre-workout try Cipla Nutrition Pre Workout with caffeine, creatine and glutamine to keep you going for longer
- Always wear sunscreen not just to protect your face and eyes against the sun and wind but also to relax your facial muscles to enable to focus on a more relaxed run
- Make sure you re-fuel after a run try Cipla Nutrition’s Post Workout fueled with all you need including protein, vitamins and electrolytes to replenish you after your run.
- Try alternate your training once a week with a class or weight training session to keep you from getting too bored. I can recommend Sweat 1000, Virgin Active also have a couple of nice classes and don’t forget to stretch!
| Week 1 | ||||||
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Run & Walk Run 1 min Walk 2 min Repeat 10X |
Walk Walk easy 30 min |
Run & Walk Run 1 min Walk 2 min Repeat 10X |
Walk Walk easy 30 min |
Run & Walk Run 1 min Walk 2 min Repeat 10X |
Run & Walk Run 1 min Walk 2 min Repeat 10X |
Rest |
| Week 2 | ||||||
| Run & Walk Run 2 min Walk 1 min Repeat 10X |
Walk Walk easy 30 min |
Run & Walk Run 3 min Walk 1 min Repeat 7X Run 2 min |
Walk Walk easy 30 min |
Run & Walk Run 4 min Walk 1 min Repeat 6X |
Run & Walk Run 4 min Walk 1 min Repeat 6X |
Rest |
| Week 3 | ||||||
| Run & Walk Run 5 min Walk 1 min Repeat 5X |
Walk Walk easy 30 min |
Run & Walk Run 5 min Walk 1 min Repeat 5X |
Walk Walk easy 30 min |
Run & Walk Run6 min Walk 1 min Repeat 4X Run 2 min |
Run & Walk Run 6 min Walk 1 min Repeat 4X Run 2 min |
Rest |
| Week 4 | ||||||
| Run & Walk Run 8 min Walk 1 min Repeat 3X Run 3 min |
Walk Walk easy 30 min |
Run & Walk Run 9 min Walk 1 min Repeat 3X |
Walk Walk easy 30 min |
Run & Walk Run 10 min Walk 1 min Repeat 2X Run 8 min |
Run & Walk Run 11 min Walk 1 min Repeat 2X Run 6 min |
Rest |
| Week 5 | ||||||
| Run & Walk Run 12 min Walk 1 min Repeat 2X Run 4 min |
Walk Walk easy 30 min |
Run & Walk Run 13 min Walk 1 min Repeat 2X Run 2 min |
Walk Walk easy 30 min |
Run & Walk Run 14 min Walk 1 min Repeat 2X |
Run & Walk Run 15 min Walk 1 min Run 14 min |
Rest |
| Week 6 | ||||||
| Run & Walk Run 16 min Walk 1 min Run 13 min |
Walk Walk easy 30 min |
Run & Walk Run 17 min Walk 1 min Run 12 min |
Walk Walk easy 30 min |
Run & Walk Run 18 min Walk 1 min Run 11 min |
Run & Walk Run 19 min Walk 1 min Run 10 min |
Rest |
| Week 7 | ||||||
| Run & Walk Run 20 min Walk 1 min Run 9 min |
Run & Walk Run 20 min Walk 1 min Run 9 min |
Run & Walk Run 22 min Walk 1 min Run 7 min |
Walk Walk easy 30 min |
Run & Walk Run 24 min Walk 1 min Run 5 min |
Run & Walk Run 26 min Walk 1 min Run 3 min |
Rest |
| Week 8 | ||||||
| Run & Walk Run 27 min Walk 1 min Run 2 min |
Walk Run 20 min Walk 1 min Run 9 min |
Run & Walk Run 28 min Walk 1 min Run 1 min |
Walk Walk easy 30 min |
Run & Walk Run 29 min Walk 1 min |
Run & Walk Run 30 min |
Rest |
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About The Author
brigitte
Yes I am THAT girl that hopped around on an island in Panama on the first season of survivor South Africa (my claim to fame). Thank goodness I had a modeling career to fall back on because I was left starving and I didn't win the million bucks! I am anything but ordinary and I have learned to be ok with it. What drives me is the stuff that I love doing, spending time with good friends, learning from extraordinary people, drinking wine, writing, (did I mention drinking delicious wine?) I love traveling, nature, animals, exercise helping others to achieve their goals gives me a kick, I thoroughly enjoy music that moves me and love looking at and taking pictures that speak to me. I stay slim by following a healthy diet of wine and carrying my massive baby around (not sure how he got that big but he is huge, and very cute) - He is my absolute pinnacle out of everything I have done right so far. (I actually have some real weight loss secrets on The Jog Blog) I also run with my two Jack Russell's Jesse and James, James is really, lets call it, "big boned", so I wouldn't say we run marathons but we at least enjoy it thoroughly. Like all South African's I also love the odd South African Braai and grew up barefoot playing on dirt roads. The biggest goal in my life is to enjoy and savor every moment, to be mindful of each and every person and situation in my life and to be the master of my own mind. What do I do for a living? I have a bit of digital savvy, write a lot, manage projects and initiatives that help promote brands digitally and love a challenge. I am an avid entrepreneur Sport and Sports-development is close to my heart. I also proudly endorse Futurelife, Garmin, Adidas Eyewear and Cipla Nutrition. I help where I can do the best with what I have and give it my 110% I am the Glass-Half-Full girl and thank you for supporting The Jog Blog. You can have a look at my charity projects www.glamouraid.co.za or follow me @brigittewillers @glamouraid and @thejogblog oh and don't forget instagram @brigittewillers (totally obsessed) *laughs*
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