As so many of you know, I am a running fanatic I've been a runner my whole life and tirelessly encourage others to pick up the sport. In response to many requests, I developed a training program for people with busy lives. This program is designed for runners who want to start slowly. I am a firm believer in building a foundation before building the house. Start small and find you own rhythm. It's OK to love running a 5K and have no interest in a 10K. It's OK to never run a marathon if "your distance" is a half. But try everything once, right? (No, that is terrible, terrible, terrible advice.)
These 10-week running programs are designed to prepare you for your race. By the end of the program, you will be both mentally and physically prepared to finish a running race with confidence, and hopefully have fun along the way! However, if you have not ever run a 5K, I do not recommend starting with the 10K or half-marathon program. When you run your first 10K, give yourself the advantage of at least one 5K. Give yourself the experience of training for and racing a shorter distance, then take that knowledge to the next level. Do not underestimate the value and importance of experience. Your body and brain need it, and you will enjoy a comfortable increase in intensity. In short, I'm preaching that you've got to earn your stripes.
Take pride you as you accomplish this milestone in your athletic career. Don't consider yourself an athlete? You're running circles around everybody standing on the sidelines! YOU ARE AN ATHLETE! As with any training program, you will get out of it what you put in. Your commitment IS your success. The format of the program follows a 4-day running schedule, which you will complete on your own (or with others in a group!). Please adjust the suggested days of the week to accommodate your schedule. Some runners may want to do more, so I have included an extra workout for those who feel comfortable with increased mileage. Please avoid the trap of running 6 or 7 days per week. Running is hard work and your body needs rest. You are required to take two days off. On off days, engage in light to moderate activities (golf, walking, or a leisurely bike ride) that help you relax and stay active, yet give sore muscles time to repair. Listen to your body. If you feel fatigued, take a rest or simply take a shorter run. It’s OK.
While in this program, you may find that keeping a running log is helpful. If you do, some items to include might be time of day, weather, distance and skill, how you felt, what you ate prior to your run, and, most importantly, why you are a champion. Recording your experience throughout the program will illustrate how far you’ve really come. Logging miles is intensely satisfying, and your self-confidence will undoubtedly increase along with your total miles. Here is a sample of a journal entry:
“Total mileage: 4.16 miles, very hilly trail. Felt OK, I ate a lousy breakfast and missed snack, but I drank a lot of water (yay!). I am a champion today because it was hot and windy and it was a hard run and I did it. I am awesome!”
I am hope my program works for you. If you have any questions, please leave it in the comments and I will answer it as soon as I am able.