We've all seen them. Each and every one of us, from the comfort and swift transport of our car we've noticed them outside, toiling away. The most of us shake our head in wonder at why they do the things they do, especially if the weather is of one extreme or another. What would drive a human being to do that to themselves? To run?
Occasionally, after we have already zipped past the sweating, panting fellow person, after our initial questioning of the runner's sanity, we may wonder if we could ever run like that. Could I run rain or shine? Could I run in the early morning hours, before the sun has fully risen or at night when the light of day gives way to the pinks and golds of sunset? Inspired we start to believe we can. Then our hopes begin to crumble, we have no idea how to start. How does someone go from never running to having that kind of commitment.
If you've never run before, don't let the idea of becoming a runner scare you away from trying. It is possible and you can do it in as little as nine weeks. If that sounds too good to be true, have faith, it's not. I'll tell you how you, the non runner, can end up running a 5k in thirty minutes. All it takes is commitment, the time and three days a week.
The first thing you need to know is you need no special equipment in order to do this program, just a good pair of running shoes. You can run indoors on a treadmill or outdoors, either works fine. So don't worry if you don't have a treadmill at home or a gym membership, just run in the great outdoors.
The way the program breaks down is this, you will need to train three days a week for 20-30 minutes, leaving a day of rest in between training days in order for your body to adjust to the new activity. This is very important to avoid injury as well as burning out mentally.
The first week the program asks that during each session you give yourself a five minute brisk walk, to warm up your muscles. Then for the next 20 minutes you run for 60 seconds and then walk for 60 seconds. Once you reach the 20 minute mark, walk for another 5 minutes to cool down.
The second week you give yourself the five minute brisk walk to warm up, then for 20 minutes alternate jogging for two minutes with 60 second walks. Follow with a five minute cool down.
During week three, start as always with the five minute walk to warm up, for the 20 minute workout you will jog for 90 seconds, walk for 90 seconds, then jog for three minutes followed by walking for three minutes. Repeat this twice, then cool down with a five minute walk.
Week four, warm up properly, then jog for three minutes, walk for 90 seconds, jog for 5 minutes, walk for two and a half, jog for three minutes, walk for 90 seconds, then jog for two minutes and a half. Follow with a five minute cool down walk.
Week five, a week that very few people make it to, but those who do tend to finish the entire program, is as follows: Five minute warm up, alternate jogging for five minutes with walking for three minutes through three repetitions, cool down with a five minute walk.
Week six, by now your body has begun to get used to, even start craving the feel of running. This week you will have your brisk walk to warm up, jog for 4 minutes, walk for 3, jog for 10, walk for three and then jog for 4 again. Follow up with a five minute cool down.
Week seven, getting close to the end of the program, now, you will warm up with a five minute walk, then jog for ten minutes, walk for 2 and then jog for ten more. Cool down is still important, so follow with a five minute walk.
Week eight, warming up with a five minute walk and then move directly into a twenty-five minute jog followed by a five minute cool down.
Week nine, the week you thought would never come when you started this program is finally here. Your cardiovascular system is stronger than ever, your legs itch to hit the pavement running and you've possibly worn out your original running shoes. This week, when you head out the door you walk five minutes to warm up, then you jog for thirty minutes straight. When you reach the end of your run, you walk for five minutes.
Congratulate yourself, you've just run about 5k in thirty minutes. A respectable time, indeed. You have now become one of those people who simultaneously spark amazement and jealousy in the drivers you wave to as they zip by on the road.