A fellow teacher at work who has had a lot of weight issues approached me yesterday about trying to start an exercise routine. She’s currently on weight watchers, and said that in her entire life, she’s never been able to run a mile without stopping. Does anyone know where I can find a good “learn to run” or “walking to running in two months” type of training program on the internet? I’m just trying to help someone out before the interest wanes.
Galloway has somebooks out with the “galloway method” (run-walk).
Eric
coolrunning.com used to have a decent couch to 5k program.
I think the trouble will be defining “run a mile w/o stopping”.
The Galloway approach is pretty much (paraphrasing) to simply get out the door and do whatever you need to do in order to work up to the distance.
i.e. If she can walk a mile (I hope), then work in 10/30/60/90/120 second jogs. If the HR goes ballistic, settle down and do it again.
The numbers will invert themself.
If she’s only thinking a mile, it’s too short of time perion as you can slowly walk a mile in 20 mins. Shoot for a 5k completion with run/walking!
I did basicaly what others have said. walk a minute, run a minute, walk a minute, run a minute, repeat. Or, walk a minute, run 30 seconds, repeat. Then, on week 2, run two min, walk one min, repeat. Week 3, walk 1 min, run 3 min, repeat. Etc. I would think the first step (a little pun intended) would be to walk a mile or 1.5 miles and get comfortable with that then add some running into the mix. Hopefully they stick with it. 
I did this with my wife:
Jog 2 Minute
Walk 1 Minute
10x times - 3x week
Next week
Jog 3 Minute
Walk 1 Minute
8x times - 3x week
Next week
Jog 4 Minute
Walk 2 Minute
5x times - 3x week
etc…
In about a month she ran a full mile without stopping… she was very motivated to do it…
Beginnertriathlete.com have two Couch-to-5k plans, one in 16 weeks and the other in 28 weeks.
Good luck.
This looks great, but I don’t think this person could even jog two minutes to start. I guess starting out with thirty seconds jog/one minute run and then adding from there for two weeks, would get her to your first week by week three. That might be realistic for her.
Question - If you do this 3 times a week, do you go for a thirty minute walk on two other days?
I’m sure she’ll want to add in some core work (or at least crunches). Any suggestions?
This is too much! A training program for running 1 mile???
Day 1 - Run to end of block.
Day 2 - Run to end of block plus 1 mailbox
Day 3 Rest
Repeat this process adding mailboxes each cycle until you reach 1 mile!
This reminds me of a question someone asked about how to do more pushups. The answer is to do more push ups.
No need to over complicate this.
Core work? You have got to be kidding me!
What Dave G said. I would vote for the walk 1 minute run 30 seconds, starting out with 20 minutes per day. If the person in question is on the heavy side, this will be plenty to start.
My dad started this way about 30 years ago at the age of 47 after having quit smoking for 30 years and the subsequent weight gain most ex-smokers go through. Five years later, he was running marathons in 3:25. I am still working to take the intra family senior masters marathon title.
I used the programs in Stanton’s “Running: Start to Finish” book to get started. I wasn’t in the same place physically as the person you’re talking about, I’d already been cycling for over a year, but I’d never been a runner and don’t think I’d ever run a continuous mile before. The program starts with just walking (which I skipped over) and then goes into a 3 level beginner segment that starts with run 1 min/walk 2 min x 5 repeats (if I remember correctly) at whatever pace keeps you happy and builds from there to running a continuous 30 min. by the end (it spans 30 weeks but each level overlaps the other in case you have the fitness to start at a higher level so you can skip the first few weeks of the intermediate and advanced levels when you get to them if you’re following all 3 in order). It’s a VERY gradual program and I found it way too easy. I wound up kinda just using it as a guide and progessed at my own pace which cut a lot of weeks off of it so for someone starting with a lower level of fitness it may be perfect. It then goes into some specific programs (there is a bit of a gap in the book, the jump from the “beginner” segment to the training plans is a pretty big one for the new runner) for 10k, 1/2 marathon and marathon based on the time you want to complete the distance in. For example, there are programs for 55 min, 52 min, 50 min, 48 min, 44 min, 40 min and 38 min 10k’s. It’s not a “method” or “style” book, it’s just training plans to get you where you want to be, but I like it.
When I stared five years ago I was 50 pounds overweight and couldn’t run a hundred yards. I was very discouraged but instead of giving up, I pulled out the old bike. It was much easier on the body and the weight just dripped off. The next season I gave running another try, and finished my first tri that year and a marathon the next.
LOL. I agree with Amstel. I actually thought this thread was about running a mile competetively…you know breaking the 5 minute barrier, 4 minute barrier, etc.
It is not rocket science although I know some people do have a HUGE issue with this due to weight problems.
I think it was Zig Zielger that I heard say he lost weight by the afore mentioned program…1st day run 1 block, 2nd day run 1 block plus a mailbox, etc, etc.
I agree that building up to run a mile isn’t rocket science but my main concern was having a plan to guide my enthusiasm a bit so I wouldn’t end up injured since I’d never been a runner before. I probably haven’t progressed as fast as I could and definitely not as fast as some do but I’ve never had to deal with shin splints, PF, stress fractures, IBS, knee trouble or any of the other things newbie runners apparently frequently end up going through.
Hey all, my first post here, been lurking for a bit though. I figured I could chime in on this. Several years ago I had back surgery and the preceding injury resulted in nerve damage to my right leg. My right hamstring & calf didn’t work too well. I also gained about 20 pounds during that time period. During my self prescribed ‘rehab’ from the surgery, I walked and walked and walked. AFter about 6 or 7 months, I was finally able to walk without a limp. So I decided to give running a try again. AT first, it was walk 5 minutes, run 30 seconds. I did that twice adn went home. I did 30 second/5 minute intervals for a week or two, using my countdown timer on my watch. One day, I ran right through the 30 second timer to the next one…six minute straight! but that really wiped me out, so I went back to shorter intervals for a few weeks. I wanted something more structured so I did the beginner triathletes couch to 5K program, which I was ready for by then.
Sure, it sounds crazy to have a training plan to run 1 mile, but don’t forget that we all started out somewhere. That person who finishes last in the local 5K huffing & puffing…you don’t know where they started from, so you really can’t be too critical of other people’s goals.
Your office mate will have success if she picks a plan and sticks to it. Good luck to her.