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Just Run – Your 8 Week Running Program

July 30, 2014 By Philip 4 Comments

Make My Day 12k

When I first started trying to lose weight, the main exercise I went for was running.  I did my own version of “Couch to 5k” program.  It took me about two months, but eventually I was able to run an entire mile without stopping.  But 1 mile led to 2 miles, which led to 3 miles, which lead to a 5k, and so on.  The above pic is from my last race, the Make My Day 12k (which I’ve never taken a race picture that didn’t look like I was in sheer agony).

But no matter what your level, the good news is a new report shows that no matter if you’re an ultra-marathoner or just run a couple of miles around the block, running can reduce your risk of death by heart disease by about 50%.

If you’re not running and would like to start, below is the program I used to start.  All you need is a stopwatch and a descent pair of running shoes.  I strongly suggest you buy a pair of good running shoes – if you try to run in old basketball sneakers or something you will hurt yourself.

Week 1

Monday – Run 1 minute, walk 2 minutes – repeat 10 times.

Wednesday – Run 1 minute, walk 3 minutes – repeat 8 times

Friday – Run 1 minute, walk 2 minutes – repeat 10 times.

Week 2

Monday – Run 1.5 minutes, walk 2 minutes – repeat 10 times.

Wednesday – Run 1 minute, walk 2 minutes – repeat 8 times

Friday – Run 1.5 minute, walk 2 minutes – repeat 10 times.

Week 3

Monday – Run 2 minutes, walk 1 minutes – repeat 10 times.

Wednesday – Run 2 minute, walk 2 minutes – repeat 8 times

Friday – Run 2 minute, walk 1 minutes – repeat 10 times.

Week 4

Monday – Run 3 minutes, walk 1 minutes – repeat 8 times.

Wednesday – Run 2 minute, walk 1 minutes – repeat 10 times

Friday – Run 3 minute, walk 1 minutes – repeat 8 times.

Week 5

Monday – Run 4 minutes, walk 1 minutes – repeat 6 times.

Wednesday – Run 3 minute, walk 1 minutes – repeat 8 times

Friday – Run 4 minute, walk 1 minutes – repeat 6 times.

Week 6

Monday – Run 6 minutes, walk 30 seconds – repeat 5 times.

Wednesday – Run 4 minute, walk 1 minutes – repeat 6 times

Friday – Run 6 minute, walk 30 seconds – repeat 5 times.

Week 7

Monday – Run 8 minutes, walk 30 seconds – repeat 4 times.

Wednesday – Run 6 minute, walk 1 minutes – repeat 4 times

Friday – Run 8 minute, walk 30 seconds – repeat 4 times.

Week 8

Monday – Run 10 minutes, walk 30 seconds – repeat 3 times.

Wednesday – Run 8 minute, walk 30 seconds – repeat 4 times

Friday – Run 10 minute, walk 30 seconds – repeat 3 times.

 

By Week 9, you should be able to run 30 minutes straight without a walk break!

Filed Under: Running Tagged With: running

Trackbacks

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    February 20, 2015 at 10:17 am

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  2. Setting SMART Fitness Goals says:
    March 2, 2015 at 4:48 pm

    […] Building endurance to run your first 5k in 8 weeks by following a weekly running plan. […]

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  4. Make Fitness a Game with Pokemon Go says:
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Testimonials

Pam T
I've always hated exercise and getting on the floor, out of the question. Eight weeks ago, I didn't know what to expect or if I could successfully do the program. Philip was so patient with me and trained me at a level that I could sustain. I have never been excited about working out. I actually began to look forward to working out with him. At the end of the eight weeks, I feel stronger, I have more energy, and my sleep has improved. I'm even down seven pounds. I was so pleased with the results that I signed up for an additional eight weeks. Thanks Philip!  (Individual results may vary)

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