Now that school is out, I have plenty of time to get fit, right? But, like most people, I feel a little paralyzed without a plan. I was also feeling overwhelmed by the options to get fit. Do I use my workout DVDs? Do I just run a whole lot? Where do I start?
Finally, I decided I really like to run and would like to be a better runner. Yes, I have done 2 half marathons and a 10 miler in the last 6 months but they weren’t easy, and I wasn’t fast by any means. There was a lot of walking. Wouldn’t it be fun to be a good runner again? So that is the main goal I set.
I got started by re-reading my copy of Runner’s World Complete Book of Beginning Running by Amby Burfoot. I have been running for years but sometimes it is good to just start from scratch. I have been skimming most of the book, but I am trying to read it all the way through as a refresher. I have a few long term running goals I want to reach:
- Run a sub-30 minute 5K
- Run a sub-60 minute 10K
- Run a sub-2:30 Half Marathon
To get started, I will be following the 8 Week Beginner’s Program from Runner’s World, which is the same program as in the book. I made myself a printable version so I could check off runs as I do them. I also find it really easy to stick to a program when you have it scheduled and ready to go! Just click on the picture for a larger, printable version.
I should also note that I left out the “Walk for 30 minutes” on every Tuesday and Thursday that doesn’t have a run scheduled. I plan on adding in my own exercise on those days that adds different movement (like kickboxing, Zumba, or cycling). Sunday is rest day. If you feel the need, you could do some easy yoga or stretching on Sundays.
There are a few other things I plan on doing to keep me on track and doing my best to become a better runner:
- Stretch after every run
- Strength Train at least 2 days per week
- Drink at least 8 glasses of water per day
- Track my food intake
I am starting my program on Monday but I went out yesterday for an easy run for what I thought was day one. I ran 2 minutes and walked 1 minute for 30 minutes and it felt so hard!! Well, that’s because Day 1 says run 1 minute and walk 2 minutes. Whoops. Since I’ve confirmed that I can do the 2 run/1 walk so that is what I will stick with for the first week and move up when it tells me to.
Now, all I have to do is stick to it! Having a plan will make it a million times easier than just floating around each day, wondering what workout to do. In 8 weeks, I’ll be ready to be a runner again!