Thursday, August 4, 2011
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0 to 30 Minutes Running in Ten Weeks or Less
ELEVEN REASONS to get RUNNING
A number of my clients have followed the programme below and had great success, so much so that one has lost 15 kilos and is entering his first 10k Race in September. I actively encourage my clients to exercise, particularly if they are suffering with depression. Some of you may know that I started running a few years back and used the programme below to get started. I ended up competing in the New York city Marathon five months later, lost 10 kilos and as they say if I can do it, so can you! Believe me the first few weeks my sweaty red face was not a pretty sight, but once you get use to it you build up pretty quickly. The benefits of exercise are many and an activitiy like walking/running enables you to:
The following running plan uses a one and two day break period. For example run Monday, Wednesday and Saturday. Rest on Tuesday, Thursday, Friday and Sunday when a gentle walk can often be beneficial although remember these are rest days. If any week is particularly tiring, just repeat it the following week
instead of pushing to step up to the next stage.
Week 1: Run 2 minutes, walk 4 minutes. Repeat 5 times
Week 2: Run 3 minutes, walk 3 minutes. Repeat 5 times
Week 3: Run 5 minutes, walk 2.5 minutes. Repeat 4 times
Week 4: Run 7 minutes, walk 3 minutes. Repeat 3 times
Week 5: Run 8 minutes, walk 2 minutes. Repeat 3 times
Week 6: Run 9 minutes, walk 2 minutes. Repeat 2 times then run 8 minutes 1 time
Week 7: Run 9 minutes, walk 1 minutes. Repeat 3 times
Week 8: Run 13 minutes, walk 2 minutes. Repeat 2 times
Week 9: Run 14 minutes, walk 1 minutes. Repeat 2 times
Week 10: Run 30 minutes. Repeat once and celebrate!
Read more:
http://www.beginrunning.com/plans/easy-running-plan-to-start-on/#ixzz1OZ3YTcvJ
A number of my clients have followed the programme below and had great success, so much so that one has lost 15 kilos and is entering his first 10k Race in September. I actively encourage my clients to exercise, particularly if they are suffering with depression. Some of you may know that I started running a few years back and used the programme below to get started. I ended up competing in the New York city Marathon five months later, lost 10 kilos and as they say if I can do it, so can you! Believe me the first few weeks my sweaty red face was not a pretty sight, but once you get use to it you build up pretty quickly. The benefits of exercise are many and an activitiy like walking/running enables you to:
- Get outdoors and get Vitamin D through exposure to sunlight,
- It does not cost anything,
- You only need a pair of trainers and some sportswear
- Social aspect of seeing other people and life around you
- This programme only takes 30 minutes 3 times a week
- If you have some weight to lose you will
- You naturally will gravitate to making more healthy food choices following this programme
- Mentally you will have more clarity and physically you will start to notice a difference
- Regular exercise can be as effective as antidepressants for mild to moderate depression
- Increases your self esteem as you prove that you can follow through on something
- and finally believe it or not it is ...enjoyable!
The following running plan uses a one and two day break period. For example run Monday, Wednesday and Saturday. Rest on Tuesday, Thursday, Friday and Sunday when a gentle walk can often be beneficial although remember these are rest days. If any week is particularly tiring, just repeat it the following week
instead of pushing to step up to the next stage.
GET RUNNING and I would love to hear about your progress.
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