08 Oct How to set up a running program:
Whether you want to run to lose weight, improve your muscle tone, are thinking of entering a local 5 or 10K, or all of the above, becoming a good runner isn’t as hard as you might think.
3. Here’s a sample running program (fill in the time an distance based on your fitness level)
* Monday – Run at a comfortable pace, but not too far
* Tuesday – Hard workout day, start out at a casual pace and then work up to at least 1-2 miles of faster running.
* Wednesday – Recovery day – go for a light jog. Get the heart rate going a little, but not too hard. Enjoy the scenery.
* Thursday – Increase the distance workout – run 2-3 miles farther than you’re used to
* Friday – Take the day off from running, but feel free to mix in another form of exercise like a bike ride or swim
* Saturday – Big workout day – chances are you’re off of work and have some extra time. Go for at least 8-10 miles, but you might need to really train for weeks or months to work up to this distance. Go shorter if that’s all you can do, like 4-6 miles.
* Sunday – off
If a Saturday is booked for you, then once you’ve been training for a while you could work the longer run in on Tuesdays or Thursdays. If you want to mix in weight training, vary which days you work out certain body parts.
Running can be a great way to get in shape and stay there. You may be able to finish a local road race, or even earn a ribbon or medal. At the least, you’ll certainly be able to quickly get away from that weird neighbor who always tries to talk to you on your road. Good luck.