Does anyone have any suggestions for a beginner running plan. My wife wants to start running and build to a 10k race and has 0 experience at all. Looking for something gradual and progressive to avoid injury. Thanks!
Go to:
And click on “training.” I think these are really good programs. He has novice programs for all distances, even marathons.
Thanks for all the help. She barely can run to the end of the driveway…so is looking for something that may incorporate walking periodically too…I will check out the sites mentioned.
I’m not a big fan of one size fits all training plans; they assume too much and often times they either over stretch a novice runner or alternatively they don’t challenge them enough. Novice runners vary greatly in their ability and starting fitness and to throw them all into the same pot is IMHO, just plain dumb.
Beginners should run by “feel”. If you feel good, run if you don’t then ride your bike or swim.
Build up to 4-5 days a week running…this can take several months depending on your overall fitness and your genetics. Practice the stress recovery training model…always have an easy day or a rest day after a hard day.
A few important rules you should always follow. Shoes: If the store you get your shoes from also sells fishing poles and patio furniture, you’re in the wrong place. Go to a specialty running store and get a real pair of running shoes. The only 3 things that should concern you when buying shoes is fit, fit and fit. Too many people self diagnose themselves as pronators or supinators after reading an article in Runners World and accordingly buy motion control shoes which may not be all that comfortable but they think they need them. 99.999% of the time, the most comfortable shoe you put on will be the right one for your biomechanics. Even that 0.001% I’d recommend that you buy the most comfortable shoe because if they ain’t comfy you ain’t gonna wanna go out and run in em. A good pair will last 500 miles or so. Join a group or find a training partner. Its so much easier to get your tail out of bed on a Sunday morning for a run when you know somebody is waiting for you at the trailhead. Try and run on soft surfaces as much as possible. Grass is great, trails are great, asphalt not so good, concrete terrible. Buy a running log book or diary. Log every single run and workout you do…time distance how you felt etc…when you start to improve as a runner you’re going to want to know how and why. Its easy if you have it all written down. Before her 10K race I’d advise you wife to race at least a couple of 5Ks to get used to racing and all that that entails and to get her pacing down. Most novices get very excited their first time at the line and go out waaaay too hard and end up suffering towards the end.
If I’d kept a log my first week back in 1999 would have read something like this.
Day 1. Decided to quit smoking today and go for a run in the park 4 blocks away. Got half way there and turned around and walked back…had a cigarette.
Day 2. too sore to run.
Day 3. Too busy, I’ll try to run tomorrow.
Day 4. Good movie on TV, tomorrow, honest.
Day 5. 4 days without a smoke, time to go for another run. Made it to the park and walked back. Over a mile I’d say.
Day 6. Shoot me someone please, make it quick.
Day 7. Basketball shoes suck for running, time to go shopping.
10 or 12 marathons later I’d have to agree that patience is a very important attribute to have if you are starting from scratch…but its worth the wait. Your first runners high will have you hooked for life.
My wife has just started running so were having the same problem. We have started with 1 min run and 2 mins walk, we do this around a half mile loop so are never far from home. The first time we went out we only did 3 circuits so a total of 1.5 miles with approx 1/2 mile running. We have done this every other day for a couple of weeks and are now going to run/walk for a minute each, if this is successful well then add another circuit. After that its either run longer ie 2 min run / 1 min walk or increase distance.
Hope that helps
I cycled and lifted for several years before trying to run. I just jumped into it, and that was a mistake.
I’d make sure she can comfortably walk 10K before ever trying to run it. Then do the walk/run thing ala Galloway.