Learn to Run Training Plan - 12 Weeks

Purpose:

To gently guide you to progress from 30 minutes of walking to a 5K celebration run.

Recommended Prerequisites:

• Do you have any health conditions which would prevent your family doctor from recommending learning to run?

• Can you walk 30 minutes at a time? If you cannot to this before starting running, you are at a significantly higher risk of injury. You want to make yourself healthy, not cause harm.

Session Structure:

1. Warmup prior to running with dynamic movements

2. Begin each session with a walking interval (~ 5 minutes)

3. Run/Walk Intervals as prescribed on schedule below

4. Post "workout" walk (~5 Minutes)

5. Post session static stretching

Tips:

Successful running isn't about running hard. Running doesn't need to be a sprint, in fact that will inhibit your development as a runner. Whether your new or have been at it a long time, the key to developing running ability and staying healthy while doing it, is to find a comfortable pace that gets you through the intervals without being completely out of breath. I use "talk test". You should be able to have a casual conversation while doing these intervals. In the first 4 to 5 weeks of starting, this will naturally be harder, but your body will start to change as outlined in this article.

If you need to stop for a walk during the interval, nothing wrong with that either. Just always keep moving forward. Get your breath, and start running again at a slower, more sustainable pace.