That First Step - A Beginner Running Plan

That first step, a beginner plan for the sofa spud
By Tim Long

So, after thousands of calories of pumpkin pie and eggnog, you’ve decided to become a runner in 2008. Since the writers’ strike, there’s been nothing on TV. You tried to take up training your dog as new hobby, but you were bitten more times than a hillbilly in a chigger nest. The sofa isn’t as comfortable as it was when you initially sat down on it four hours ago, and you’re pants are so tight that you’re certain they shrunk in the dryer.

It’s time to begin a running program, but you haven’t run since the 3^rd grade when you had to do the 50 yard dash for the Presidential Fitness Program.

Where do you start? Here’s a good beginner’s program I developed that is proven to work. A few local runners began their running lifestyles with this exact program. Hope you enjoy it.

From Sofa to So-Fast

Base Program

Program for first four weeks will incorporate walking with running while working on nutrition and basic running form and warm-up/stretching. The next seven weeks will focus on building a base of easy running mixed with proper warm-up/cool-down, and setting new goals.

W=Walk R=Run FW=Fast walk Easy=Off or easy walk

(5 minute warm up walking before workouts and 5 minute cool down stretching

after workouts)

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
25 mins W-5 R-5 Alternate	Easy	25 mins W-5 R-10 W-5 R-5	30 mins FW-30	Easy	25 mins W-5 R-5 Alternate	35 mins W-5 R-10 Alternate
25 mins W-5 R-5 Alternate	Easy	30 mins W-5 R-5 Alternate	30 mins W-5 R-15 W-5 R-5	Easy	25 mins W-5 R-5 Alternate	35 mins W-5 R-10 Alternate
30 mins W-5 R-10 Alternate	Easy	30 mins W-5 R-5	35 mins W-5 R-15 W-5 R-10	Easy	30 mins W-5 R-10 Alternate	35 mins W-5 R-20 W-5 R-5
30 mins W-3 R-10 Alternate	Easy	30 mins W-3 R-10 Alternate	35 mins R-30 W-2 every 10 mins	Easy	30 mins W-3 R-10 Alternate	35+ mins R-35 W-2 every 15 mins
30 mins R-30	Easy	30 mins R-30	35 mins R-35	Easy 30 mins	35 mins W-2 R-10 Alternate	35 mins R-35
35 mins R-35	Easy	30 mins R-30	35 mins R-35	Easy	30 mins R-30	40 mins R-40
35 mins R-35	Easy	30 mins R-30	30 mins R-30	Easy 30 mins	40 mins R-40	Easy 30 mins
35 mins R-35	Easy	30 mins R-30	35 mins R-35	Easy 30 mins	30 mins R-30	40 mins R-40
35 mins R-35	Easy	30 mins R-30	40 mins R-40	Easy 30 mins	45 mins R-45	Easy 35 mins
35 mins R-35	Easy	30 mins R-30	40 mins R-40	Easy 35	Your first 5k event	Easy 40 mins
45 mins R-45	Easy	35 mins R-35	45 mins R-45	Easy 35	70 mins R-70	Easy 40 mins