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Absolute Beginners Schedule

Commencing Week Beginning 16th March 2009

	Absolute Beginners Schedule
	Absolute Beginners Schedule

Whatever your level of fitness you should comfortably be able to build from nothing to running continuously for 30 minutes in the space of ten weeks. All you need to do is make a commitment to run/walk at least three times a week and follow this simple run/walk programme which will gradually ease you towards the goal. Do not rush things just follow the plan. As with all forms of exercise if you have not exercised for some time consult your GP to have a check up before you start this programme.

• Always have a rest day between runs when you start this programme.



• Run/Walk at your own pace, you should be able to hold a conversation while you train.



• When walking keep it a brisk walk and stick to your training plan.



• Remember to always train at your own pace.



• If for some reason you feel you cannot move on it will do no harm to repeat a week and pick it up later. We are not all the same when it comes to training so we must adopt the programme that best suits us.



• If at any time you feel unwell DO NOT TRAIN until you are over it.



• Make sure you get a good pair of running shoes! No two runners are the same. Lots of advice on running shoes can be found in Runner’s World magazine or Irish Runner magazine.



• Have faith follow the plan, you will get there!

 

Week 1 – Week 10

Week 1	Walk 20 minute’s this should be done 3 times a week
Week 2	Walk 25 minute’s this should be done 3 times a week
Week 3	Walk 1 minute, run 90 seconds, repeat 8 times. Total session time 20 minutes, do this 3 times a week.
Week 4	Walk 1 minute, run 2 minutes, repeat 7 times. Total session 21 minutes, do this 3 times a week.
Week 5	Walk 1 minute, run 3 minutes, repeat 6 times. Total session 24 minutes, Do this 3 times a week
Week 6	Walk 2 minute’s, run 5 minutes, repeat 4 times. Total session 28 minutes; do this 3 times a week
Week 7	Walk 2 minutes, run 8 minutes, repeat 4 times. Total session 32 minutes, do this 3 times a week
Week 8	Walk 1 minute, run 12 minutes, repeat 3 times. Total session 39 minutes, do this 3 times a week
Week 9	Walk 1 minute, run 15 minutes, repeat 3 times. Total session 48 minutes, do this 3 times a week
Week 10	Walk 2minutes, run 20 minutes, walk 2 minutes. Do this on alternative days. i.e. you will run 20 minutes non stop, 4 times this week.

 

You have now got yourself to a state of fitness to start your ½ marathon programme. As with the “get me started plan” you must always stay within your limit, this plan is to help you achieve your goal so it has to be on your terms.

Good Luck