Running and running properly are two different things. I talked last week about how to prepare to run safely in terms of footwear and training. But it also important to know how to work up to running distances safely. Clinics are generally held at locations like the running room nationwide but in case you cant get there here is sample 5 k run plan. This is an excerpt from my book "FITNEWMOM101" It is my gift to you: A 5 k run plan for you to take some first steps as a part of your own challenge to getting back to taking care of you. If your already there then think about introducing this plan to some of the moms you hang out with and start a running group in your neighborhood. This plan would apply to beginning runners, intermediate runners who taken time off, or women who postpartum getting back into running. Advanced runners postpartum may be able to push faster but the truth increased risk of injury during the postpartum phase should make you think twice. I know one too many an advanced or athletic mom who have hurt themselves and had to take time off. So stay aware of your body and balance it with strength training.Always consult a doctor before exercising :
SAMPLE RUNNING TRAINING
12 Weeks to 5 km
Each week, try to run two to three times. Don’t beat yourself up if you have to miss a run, but try not to allow a week to go by where you run less than twice. Be sure to include strength and interval training in your workout program.
Week 1: A) Run 2 minutes/walk 1 minute x 4 repeats
B) Run 1 minutes/walk 1 minute x 5 repeats
Week 2: A) Run 3 minutes/walk 1 minute x 4 repeats
B) Run 2 minutes/walk 1 minute x 5 repeats
Week 3: A) Run 4 minutes/walk 1 minute x 4 repeats
B) Run 3 minutes/walk 1 minute x 4 repeats
C) Run 2 minutes/walk 1 minute x 6 repeats
Week 4: A) Run 5 minutes/walk 1 minute, run 4 minutes/walk 1 minute, run 3 minutes/walk 1 minute
B) Run 4 minutes/walk 1 minute x 4 repeats
C) Run 3 minutes/walk 1 minute x 4 repeats
Week 5: A) Run 6 minutes/walk 1 minute, run 5 minutes/ walk 1 minute, run 4 minutes/ walk 1 minute, run 3 minutes/ walk 1 minute.
B) Run 5 minutes/walk 1 minute, run 4 minutes/walk 1 minute, run 3 minutes/walk 1 minute
C) Run 4 minutes/walk 1 minute x 4 repeats
Week 6: A) Run 6 minutes/ walk 1 minute, run 5 minutes/ walk 1 minute, run 6 minutes/ walk 1 minute, run 5 minutes/ walk 1 minute
B) Run 5 minutes/walk 1 minute, run 4 minutes/walk 1 minute, run 3 minutes/walk 1 minute
C) Run 4 minutes/walk 1 minute x 5 repeats
Week 7: A) Run 8 minutes/ walk 1 minute, run 6 minutes/ walk 1 minute, run 4 minutes/ walk 1 minute, run 8 minutes/ walk 1 minute
B) Run 6 minutes/walk 1 minute, run 4 minutes/walk 1 minute, run 3 minutes/walk 1 minute
C) Run 5 minutes/walk 1 minute x 5 repeats
Week 8: A) Intro to speed work: Run 5 warm up minutes at regular pace/walk 1 minute; run 3 fast minutes/walk 1 minute; run 2 fast minutes/walk 1 minute; run 1 fast minute/walk 1 minute; run 2 fast minutes/walk 1 minute; cool down–run 5 minutes at regular pace.
B) Run 8 minutes/walk 1 minute, run 6 minutes/walk 1 minute, run 4 minutes/walk 1 minute, run 8 minutes/walk 1 minute
C) Run 6 minutes/walk 1 minute, run 4 minutes/walk 1 minute, run 3 minutes/walk 1 minute
Week 9: A) Running 5 km — the YOU can do it workout: Run 9 minutes/walk 1 minute, run 9 minutes/walk 1 minute, run 9 minutes/walk 1 minute, run 5 minutes/walk 1 minute
B) Run 8 minutes/walk 1 minute, run 7 minutes/walk 1 minute, run 5 minutes/walk 1 minute, run 7 minutes/walk 1 minute
C) Run 6 minutes/walk 1 minute, run 5 minutes/walk 1 minute, run 4 minutes/walk 1 minute
Week 10: A) Intro to hill work: Run 9 minutes as warm up/walk 1 minute. Find moderate incline. Run up
and walk down. Clients should do this for a total of 10 minutes. Cool down run 9 minutes on flat ground.
B) Run 8 minutes/walk 1 minute, run 6 minutes/walk 1 minute, run 4 minutes/walk 1 minute, run 8 minutes/walk 1 minute
C) Run 6 minutes/walk 1 minute, run 4 minutes/walk 1 minute, run 3 minutes/walk 1 minute
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Week 11: A) Run 10 minutes/walk 1 minute, run 10 minutes/walk 1 minute
B) Run 6 minutes/walk 1 minute, run 7 minutes/walk 1 minute, run 8 minutes/walk 1 minute
C) Run 10 minutes/walk 1 minute, run 5 minutes/walk 1 minute (easy!)
Week 12: The 5 km race: running 10 minutes/walk 1 minute for 5 km.
Happy Trails
Andrea, FITMOM
Andrea Page , Founder of FITMOM and www.newmom101.com is North America leader in fitness for moms and moms to be.
Great advice, Andrea. I followed a similar learn to run program with my husband and think it is the only way for a non-runner to become a runner for life!