Get Ready For Summer and 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  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 one of the many Post Workout products on the market with all you need including protein, vitamins and electrolytes to replenish you after your run and assist with recovery time. 
  • Try alternate your training once a week with a class or weight training session to keep you from getting too bored. I can recommend @Sweat1000, @Switch_Fitness and @VirginActiveSA they all offer a nice variety of classes on offer 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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