Olympian and run/walk coach Jeff Galloway has trained thousands of beginning runners to finish a 5K (3.1 miles) race feeling great. Put your best foot forward this year with his 12-week program to get you in shape the right way—gradually.
This three-day-a-week program builds up your running endurance with very short running intervals (starting with 5-10 seconds) mixed with walking breaks. (You’ll need a watch to help you time your intervals.) Over the 12-week period, you’ll increase the amount of time you spend running until you are able to run continuously for 3-plus miles. If you feel any aches or pains, or are struggling in any way, drop back to more walking.
Tips
Use a short stride: Whether you’re walking or running, keep your stride relaxed and within your natural range of motion.
Be flexible: During-the-week workouts can be on any day, as long as you rest one day in between. Do weekend workouts on Saturday or Sunday. The pace for any of the runs is as fast or slow as you want to go.
Cool down: Walk or jog slowly for 10-15 minutes after your workout to gradually cool down your muscles and lower your heart rate.
Rules for rest days: Take a day completely off from exercise before and after a long run. On the other non-running days, you can swim, bike, or use the elliptical or rowing machine, but stay away from strength training with your legs, stair-step machines and step aerobics which can fatigue your legs and affect your next walk/run.
The Schedule:
Week 1 Run for 5-10 seconds; walk for the rest of the minute; alternate for the time/distance below.
Tues 10 min, Thurs 13 min, Saturday 1 mile
Week 2 Run for 10-20 seconds per minute; alternate for the time/distance below.
Tues 16 min, Thurs 19 min, Saturday 1.5 mi
Week 3 Run for 20-30 seconds per minute; alternate for the time/distance below.
Tues 19 min, Thurs 22 min, Saturday 25 min
Week 4 Run for 20-30 seconds per minute; alternate for the time/distance below.
Tues 22 min, Thurs 25 min, Saturday 2 miles
Week 5 Run for 20-30 seconds per minute; alternate for the time/distance below.
Tues 25 min, Thurs 28 min, Saturday 30 min
Week 6 Run for 20-30 seconds per minute; alternate for the time/distance below.
Tues 28 min, Thurs 30 min, Saturday 2.5 mi
Week 7 Run for 20-30 seconds per minute; alternate for the time/distance below.
Tues 30 min, Thurs 30 min, Saturday 30 min
Week 8 Run for 20-30 seconds per minute; alternate for the time/distance below.
Tues 30 min, Thurs 30 min, Saturday 3 mi
Week 9 Run for 20-30 seconds per minute; alternate for the time/distance below.
Tues 30 min, Thurs 30 min, Saturday 30 min
Week 10 Run for 20-30 seconds per minute; alternate for the time/distance below.
Tues 30 min, Thurs 30 min, Saturday 3.5 mi
Week 11 Run for 20-30 seconds per minute; alternate for the time/distance below.
Tues 30 min, Thurs 30 min, Saturday 30 min
Week 12 Run for 20-30 seconds per minute; alternate for the time/distance below.
Tues 30 min, Thurs 30 min, Saturday 5K
RACE!
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On 1/12/09 7:23 PM Amie wrote:
I have been interested in running for about a year. I have done the interval training, but am still struggling with the stamina to keep going for a long distance. I am thinking it must have a lot to do with being overweight. I am about 40 pounds from my goal weight. I am sure that as you get lighter, running must become easier. I am wondering if I should hold off my 5K dreams until I am closer to my goal weight. My feet used to bother me, but I got some great running shoes and WOW what a difference. Anyone else in the same boat. Oh, my friends tell me they think I am running too fast, but when I slow down it just doesn't feel natural. Any suggestions from anyone.
Thanks,amie
On 1/14/09 9:17 AM delanel wrote:
Hey, Amie--
Lisa D here ... I'm a long-time runner and LOVE what running does for me, beyond the physical benefits ... makes me feel so strong every time I finish. (Not so much DURING ... but I have my days!) Anyway ... I think your friends might be right. I am a firm believer that just about anyone, unless they have biomechanical issues, can be a runner. It's all about pace. And finding pace isn't the easiest thing. It took me a while to get to a place where I can relax into a run, control my breathing, and go some distance.
You may want to do a little experiment. Instead of doing the walk/run intervals, maybe you decide to go out to run, steadily, for 20 minutes. Make it your goal to run the whole time, and try telling yourself to relax into it as you run (maybe you need a mantra: slow and steady?). With the amount of exercise you already do, you should be fit enough to do this--I wouldn't tell a complete beginner to. But try it a few times and experiment with the amount of time you're out there (20 may be too short or too long). Committing to running for a longer period of time might force you to find a comfortable pace better than the interval plan.
Another idea is to go out with a seasoned runner and get them to pace you. I helped a friend train for her first marathon, and she was a big "surge-er"--she'd surge ahead, slow almost to a walk, and then surge again ... which is really no way to do long distance. After running together, she was able to be more consistent in her pace ...
Anyway ... good luck!!!
Lisa D
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