Just remember to start slow!!! Too many people hate running because they start out too fast. I even like to have a day that I just run without worrying about time or pace. These types of runs are some of the most enjoyable.
There are several training plans out there. If you don't like mine, please feel free to follow a program that works the best for you and your needs. I like the Couch Potato to 5K approach. If you are fit from other forms of exercise, you may want to follow it. Since we are doing a 7 week program, you may have to adapt make some changes or move your goal back 2 weeks.
Another idea is to follow a run/walk method. I used this method when I ran over 26 miles at the Las Vegas Ragnar and for training for the Pocatello Marathon.
This is the Schedule that I developed using these 2 programs. If you can't run the entire time, don't worry- you will eventually get there.
Week 1: March 17
Workout 1
- Warm up for 5 minutes by walking briskly.
- run at a comfortable pace for 60 seconds
- walk for 90 seconds
- repeat 8 times (total of 20 minutes)
Workout 2
- Warm up for 5 minutes by walking briskly.
- run at a comfortable pace for 60 seconds
- walk for 90 seconds
- repeat 8 times (total of 20 minutes)
Workout 3
- Warm up for 5 minutes by walking briskly
- run at a comfortable pace for 90 seconds
- walk 2 min
- repeat 6 times
Week 2: March 24
Workout 1
- Warm up for 5 minutes by walking briskly
- run at a comfortable pace for 90 seconds
- walk 2 min
- repeat 6 times
Workout 2
- Warm up for 5 minutes by walking briskly.
- run at a comfortable pace for 90 seconds
- walk for 60 seconds
- run for 3 min
- walk for 2 min
- repeat 3 times (total of 20 minutes)
Workout 3
- Warm up for 5 minutes by walking briskly.
- run at a comfortable pace for 90 seconds
- walk for 60 seconds
- run for 3 min
- walk for 2 min
- repeat 3 times (total of 20 minutes)
Week 3: March 31
Workout 1
- Warm up for 5 minutes by walking briskly.
- run at a comfortable pace for 4 min
- walk for 2 min
- run for 4 min
- walk for 60 seconds
- repeat 2 times (total of 20 minutes)
Workout 2
- Warm up for 5 minutes by walking briskly.
- run at a comfortable pace for 4 min
- walk for 2 min
- run for 4 min
- walk for 60 seconds
- repeat 2 times (total of 20 minutes)
Workout 3
- Warm up for 5 minutes by walking briskly.
- run at a comfortable pace for 5 min
- walk for 90 seconds
- repeat 3 times
Week 4: April 7
workout 1
- Warm up for 5 minutes by walking briskly.
- run at a comfortable pace for 5 min
- walk for 90 seconds
- repeat 4 times
Workout 2
- Warm up for 5 minutes by walking briskly.
- run at a comfortable pace for 5 min
- walk for 90 seconds
- repeat 5 times
Workout 3
- Warm up for 5 minutes by walking briskly.
- run at a comfortable pace for 5 min
- walk for 90 seconds
- repeat 5 times
Week 5: April 14
Workout 1
- Warm up for 5 minutes by walking briskly.
- run at a comfortable pace for 5 min
- walk for 1 min
- repeat 4 times
Workout 2
- Warm up for 5 minutes by walking briskly.
- run at a comfortable pace for 5 min
- walk for 1 min
- repeat 4 times
Workout 3
- Warm up for 5 minutes by walking briskly.
- run at a comfortable pace for 5 min
- walk for 1 min
- repeat 5 times
Week 6: April 21
Workout 1
- Warm up for 5 minutes by walking briskly.
- run at a comfortable pace for 5 min
- walk for 1 min
- repeat 5 times
Workout 2
- Warm up for 5 minutes by walking briskly.
- run at a comfortable pace for 5 min
- walk for 1 min
- repeat 5 times
Workout 3
- Warm up for 5 minutes by walking briskly.
- run at a comfortable pace for 5 min
- walk for 1 min
- repeat 6 times
Week 7: April 28
Workout 1
- Warm up for 5 minutes by walking briskly.
- run at a comfortable pace for 5 min
- walk for 1 min
- repeat 6 times
Workout 2
- Warm up for 5 minutes by walking briskly.
- run at a comfortable pace for 5 min
- walk for 1 min
- repeat 6 times
Workout 3: May 3, Run/walk 5K
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