Walk/jog progressing to jog/run
The first 2-3 weeks are used to become consistent with the exercise program and develop frequency. Ideally, you want to exercise 4 times a week.
As far as the jogging/running, you should always start off real easy and progressively get stronger. You may want to end the run with a short walk. Stretch after each run (PE coaches can show you good stretches). If you need to walk during a jog/run part, that is fine, just walk and start back when you feel okay.
Remember, whenever you go to workout, allow some time for food/drink to digest. Probably at least an hour, 2-3 hours for a full meal. Drinking water/sports drink is also good to stay hydrated but not gulping, just sipping, so you do not get a cramp.
I recommend training with a partner or group. This really helps! Try and change your course or route for variety.
Also, only wear your running shoes to train. These have more support than regular tennis shoes and you will need that to keep your ankles, feet, etc. feeling good. In regards to injuries, if you ever feel soreness, you can usually ice the sore area 15 - 20 minutes twice a day for several days and maybe take a day or two off. If you do this right when something hurts, you should be okay. Never run in pain. Soreness is expected with a new activity, but not pain! If you experience pain, stop running and rest. After a few days, start back. If it still hurts, you may need to see a doctor.
GOOD LUCK!!!!
Recommended training program - 10K
- Provided as guide, may be modified by coaches
- Runners should train 3-4 days per week
- Use either time or distance but not both
- Walking/jogging at beginning, progressing to jogging/running
- Do not start this program unless you are currently running 2 miles
Miles
| Week | Mon | Tue | Wed | Thurs | Fri | Sat | Sun |
|---|
| 1 | 1.5-2 | off | 2-3 | off | 1.5-2 | off | 2-3 |
| 2 | 1.5-2 | off | 2-3 | off | 1.5-2 | off | 2-3 |
| 3 | 2-3 | off | 3-4 | off | 2-3 | off | 3-4 |
| 4 | 2-3 | off | 3-4 | off | 2-3 | off | 3-4 |
| 5 | 2-3 | off | 3-4 | off | 2-3 | off | 4-5 |
| 6 | 3-4 | off | 4-5 | off | 2-3 | off | 5-6 |
| 7 | 2-3 | off | 3-4 | off | 3-4 | off | 4-5 |
| 8 | 3-4 | off | 4-5 | off | 2-3 | off | 5-6 |
| 9 | 2-3 | off | 4-5 | off | 3-4 | off | 4-5 |
| 10 | 3-4 | off | 2-3 | off | 2-3 | ATR |
Minutes
| Week | Mon | Tue | Wed | Thurs | Fri | Sat | Sun |
|---|
| 1 | 15 | off | 15 | off | 15 | off | 15 |
| 2 | 15 | off | 20 | off | 15 | off | 20 |
| 3 | 20 | off | 25 | off | 20 | off | 25 |
| 4 | 20 | off | 30 | off | 25 | off | 30 |
| 5 | 25 | off | 35 | off | 30 | off | 40 |
| 6 | 30 | off | 35 | off | 30 | off | 40 |
| 7 | 35 | off | 45 | off | 40 | off | 50 |
| 8 | 40 | off | 50 | off | 45 | off | 60 |
| 9 | 40 | off | 50 | off | 45 | off | 60 |
| 10 | 40 | off | 30 | off | 30 | ATR |
|