Learn to Run
Yuri Elkaim, BPHE, CK, RHN
myTreadmillTrainer.com
If you want to learn to run then you're going to need to follow a proper running plan. I'm going to assume that you're an absolute beginner and provide you with a basic 8 week running schedule to help go from walking to running a 5k. Sound good? The following running program will require that you run only 3 days per week with one of those runs being an interval training run. The interval training run (referred to as HIIT in the schedule) will be the following:
HIIT = 1 minute running @ 80% max speed : 3 minutes walking or light jogging
Depending on the week of the training program, this interval running workout will be repeated anywhere from 4 to 10 times (totalling 16 to 40 minutes).
Be sure to allow 1-2 days rest between each running workout as recovery is very important element if you want to learn to run better. For the running days other than your HIIT workouts, you'll be running for the entire duration of the run at your Talk Test Pace (TTP), which is a pace that allows you to still carry a conversation (ie. no huffing and puffing).
| |
Run Day 1 |
Run Day 2 |
Run Day 3 |
| Week 1 |
10 min @ TTP |
HIIT (16 min) |
10 min @ TTP |
| Week 2 |
12 min @ TTP |
HIIT (20 min) |
12 min @ TTP |
| Week 3 |
15 min @ TTP |
HIIT (24 min) |
18 min @ TTP |
| Week 4 |
18 min @ TTP |
HIIT (20 min) |
15 min @ TTP |
| Week 5 |
22 min @ TTP |
HIIT (28 min) |
25 min @ TTP |
| Week 6 |
28 min @ TTP |
HIIT (32 min) |
30 min @ TTP |
| Week 7 |
32 min @ TTP |
HIIT (36 min) |
32 min @TTP |
| Week 8 |
35 min @ TTP |
HIIT (40 min) |
35 min @ TTP |
If you need more guidance then this simple training plan than my I adjust having a look at some of our Treadmill Trainer workouts? Assuming you're a beginner I would recommend starting with Treadmill Trainer volume 1 and perhaps even the 5k Training Program (beginner level).
Using the Treadmill Trainer iPod running workouts provides you with my coaching, guidance, and motivation over your headphones. It's literally like having a running coach with you through all your runs. Give them a shot today and you'll never run alone!
=> CLICK HERE to get started with the Treadmill Trainer workouts!
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