Level : Basic
Before you start running I suggest that you invest in a good pair of running shoes and a sport's watch. Throw on old pair of shorts and top and your ready. The rest is up to you.
Take a step backwards and look at yourself, you are about to make the biggest and hardest decision of your life . You are entering a whole new environment a place where people are well respected for the effort and determination. Whether you are 300 pounds or 150 pounds we all have the same purpose -that is to get better at running and enjoy life to the fullest.
Before you start running I suggest that you invest in a good pair of running shoes and a sport's watch. Throw on old pair of shorts and top and your ready. The rest is up to you.
Take a step backwards and look at yourself, you are about to make the biggest and hardest decision of your life . You are entering a whole new environment a place where people are well respected for the effort and determination. Whether you are 300 pounds or 150 pounds we all have the same purpose -that is to get better at running and enjoy life to the fullest.
Running helps, you will feel better all day, you will be full of energy. There will even be times that you will miss running when you cannot make it to the park and you will be eager to run.
Like I tell everyone, just put away one hour for yourself everyday - that is for you and no one else. This is your meditation time, the time you need for yourself to think and rationalize your life and daily routine. It makes things easier, I can promise you that. Well, have fun on your run and I will see you at the races...
Beginners Program
Week 3 Week 4
Sunday rest rest
Monday 3 miles 3 miles
Tuesday rest rest
Wednesday 3 miles 5 miles
Thursday rest rest
Friday 3 miles 3 miles
Saturday 3 miles 5 miles
Total miles 12 miles 16 miles
All mileage will be conducted with walk/run splits, for the 1st and 2nd week just walk for I hr, drink water ever 15 minutes. On the 3rd and 4th week incorporate a walk/ run regime. If you can run for 1 minute and walk for 5 minutes then keep this up, as time goes by increase your running time equivalent to your walking time.
Don't be afraid to push yourself once you can talk and run then that pace is good enough. The purpose is to get your hearth rate up so you can burn calories. When walking, speed walk and keep your arms moving. Keep this up until you feel strong at the distance then you can add onto the miles, remember to stretch after every workout.
Like I tell everyone, just put away one hour for yourself everyday - that is for you and no one else. This is your meditation time, the time you need for yourself to think and rationalize your life and daily routine. It makes things easier, I can promise you that. Well, have fun on your run and I will see you at the races...
Beginners Program
Week 3 Week 4
Sunday rest rest
Monday 3 miles 3 miles
Tuesday rest rest
Wednesday 3 miles 5 miles
Thursday rest rest
Friday 3 miles 3 miles
Saturday 3 miles 5 miles
Total miles 12 miles 16 miles
All mileage will be conducted with walk/run splits, for the 1st and 2nd week just walk for I hr, drink water ever 15 minutes. On the 3rd and 4th week incorporate a walk/ run regime. If you can run for 1 minute and walk for 5 minutes then keep this up, as time goes by increase your running time equivalent to your walking time.
Don't be afraid to push yourself once you can talk and run then that pace is good enough. The purpose is to get your hearth rate up so you can burn calories. When walking, speed walk and keep your arms moving. Keep this up until you feel strong at the distance then you can add onto the miles, remember to stretch after every workout.
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