Ready, Set, Get Active Walk Run Plan

January 2015, Xtend-Life Expert

Summary

I want to be a runner! Since starting My Daily Sugar Allowance I have been setting myself some healthy goals, and sticking to them, however I now feel I need to address the elephant in the room…. My fitness!

Follow this plan and get your running on track.

I want to be a runner! Since starting My Daily Sugar Allowance I have been setting myself some healthy goals, and sticking to them, however I now feel I need to address the elephant in the room…. My fitness!

Runners are not born overnight it takes weeks of building up and training the body. However by breaking down running into regular walk/run periods provides new runners like myself the opportunity to recover my breathing and give my muscles a rest, while still moving.

Following is a training plan to get us to the point where we can run for 30 minutes (about two miles) at a relaxed pace, it is a simple progressive plan that starts with more brisk walking than running and gradually evolves into more running than brisk walking.

Once you are running two miles non-stop, you can set your next goal, or it could be that you are happy to stick with the two miles at a time, four days per week.  Research has shown that this is enough to help you lose or maintain weight, and improve many other important health markers, i.e., your insulin response, cholesterol and blood pressure.

If I am also honest with you I also feel it sets me up to succeed rather than fail, ease my way into running!  I read that the first two miles are going to be the hardest, however key to the success of this is planning the time and being disciplined in my training.

I understand that running is not for everyone, and while it does have a range of benefits, it can also result in a lot of strain on the heart and joints, and the ingesting of pollutants, and that everyone needs to find their own limits and consider where and when they run.

It is also very important to take a full dose of our Total Balance and eat antioxidant rich foods to deal with the free radicals that can result from several hours of running each week.

Here are 4 key points to consider before you begin:

  1. If you are over 40, not accustomed to any exercise, or more than 20 pounds overweight, consult with your GP. Unless you have a known health risk, your doctor will probably encourage you to begin a run/walk program, but it's always wise to check.
  2. Schedule your walk/runs.  If you do not plan, chances are it will not happen, perhaps invite your friends or family, but whatever you do – plan and diarize it.
  3. Expect bad days, we all have them and they pass, stick with it.
  4. Don’t rush, it leads to injuries, exhaustion and discouragement.  Remember the goal is to get to 30 minutes of continuous running, not to set a world record getting there!

run-for-life

Week 1          

MON Run & Walk (6 min) Run (1 min) Repeat x 3
TUE Rest    
WED Run & Walk (6 min) Run (1 min) Repeat x 3
THU Walk easy (30 min)    
FRI Rest    
SAT Run & Walk (6 min) Run (1 min) Repeat x 3
SUN Rest    

Training tip:

To fuel up for your workout, 1 - 2 hours before you lace up your running shoes drink 1 sachet Zuapfood Elite and one glass of water. These drinks will ensure you have the right nutrients and hydration for a healthy workout.

Week 2

MON Run & Walk (5 min) Run (2 min) Repeat x 3
TUE Rest    
WED Run & Walk (5 min) Run (2 min) Repeat x 3
THU Walk easy (30 min)    
FRI Rest    
SAT Run & Walk (5 min) Run (2 min) Repeat x 3
SUN Rest    

Training tip:

Always walk 2 to 3 minutes for a warmup before you begin your workout, and walk another 2 to 3 minutes as a cool down afterward.

Week 3

MON Run & Walk (3 min) Run (4 min) Repeat x 4
TUE Rest    
WED Run & Walk (3 min) Run (4 min) Repeat x 4
THU Walk easy (30 min)    
FRI Rest    
SAT Run & Walk (3 min) Run (4 min) Repeat x 4
SUN Rest    

Training tip:

When running hold your arms comfortably at your sides, aim for maximum relaxation.

Bend them 90 degrees at the elbows, and move them forward and back at your waist.

Keep your fingers in a relaxed grasp and no not let your hands sway back for forward across the middle of your body.

Week 4

MON Run & Walk (2 min) Run (5 min) Repeat x 4
TUE Rest    
WED Run & Walk (2 min) Run (5 min) Repeat x 4
THU Walk easy (30 min)    
FRI Rest    
SAT Run & Walk (2 min) Run (5 min) Repeat x 4
SUN Rest    

Training tip:

In summer wear sunglasses and a cap to keep the sun off your face. Expect to run slower in hot weather, and take more walking breaks as necessary. Run in the early morning or late evening if you can.

In winter hydrate like its summer!  It may be cold and dry outside, and you might not think that you’re sweating, but you could be losing just as much fluid in the winter as you do in the summer. It’s important that you rehydrate after each run and stay hydrated throughout the day.

Week 5

MON Run & Walk (2 min) Run (8 min) Repeat x 3
TUE Rest    
WED Run & Walk (2 min) Run (8 min) Repeat x 3
THU Walk easy (30 min)    
FRI Rest    
SAT Run & Walk (2 min) Run (8 min) Repeat x 3
SUN Rest    

Training tip: If you have to run on the roads, be safe,

run against traffic when running on the roads (many times, sidewalks will not be clear enough to run, which may force you onto the road). When you run against traffic, you can see what’s coming at you, assess what the drivers are doing or what they’re looking at. If worse comes to worse, you can dive into a bank.

Also, pay extra attention when coming to intersections.  If you follow my example, I want you to be safe!

Week 6

MON Run & Walk (2 min) Run (9 min) Repeat x 3
TUE Rest    
WED Run & Walk (2 min) Run (9 min) Repeat x 3
THU Walk easy (30 min)    
FRI Rest    
SAT Run & Walk (2 min) Run (9 min) Repeat x 3
SUN Rest    

Training tip:

Running is a great way to build strong bones, but you also need plenty of calcium–1,000 milligrams a day, or 1,500 milligrams if you're over age 50. Include cheese, cottage cheese or plenty of dark green, leafy vegetables such as kale.

Week 7

MON Run & Walk (1 min) Run (11 min) Repeat x 3
TUE Rest    
WED Run & Walk (1 min) Run (11 min) Repeat x 3
THU Walk easy (30 min)    
FRI Rest    
SAT Run & Walk (1 min) Run (11 min) Repeat x 3
SUN Rest    

Training tip: Beginner runners often develop shin splints or sore knees. These pains should pass quickly if you treat them immediately with ice packs after your workouts. Put a bag of frozen peas on your shins or knees for 15 minutes. If the pain persists, take several days off before beginning your training program again.

Week 8 – CONGRATULATIONS!

MON Run & Walk (5 min) Run (20 min) Walk (5 min)
TUE Rest    
WED Run & Walk (4 min) Run (25 min) Walk (2 min)
THU Walk easy (30 min)    
FRI Rest    
SAT Run (30 min)    
SUN Rest    


Aim to run for 30 minutes three times a week, or whatever is sustainable for you, and you'll notice that your stamina and fitness will continue to improve. Soon you'll be ready to run your first 5K!

Training tip:   When planning, think about your lungs! Aim for clean air for healthy lungs; try not to run on busy streets or during rush-hour traffic.  Find low-traffic streets where any exhaust fumes will be dispersed quickly. Even better, as often as possible, try to run in greenbelts, parks, or bike trails.

Run for life...

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