Jun 282012

With all good things, REVISE, REVISE, REVISE. This is a revision to my original plan from last month. The original plan was great in it’s own sense, but after 5 weeks of following the program, I found a number of ways to improve upon it to avoid failure. And isn’t that what we all want most? To not fail at an exercise program? To not fail also means to succeed! I want to succeed! I want you to succeed!

Over the years, I have failed to succeed on far too many exercise programs for one reason or another. Some have failed because of catching a cold or the flu. Some have failed because of burn-out. Some have failed out of
boredom. This particular program seemed to be set up to succeed, but after a live test run, it had two bad areas in the first 5 weeks alone. The first was the initial week was far to slow of a start. There was a slim chance of boredom kicking in at the onset. Luckily for me, I was entirely too motivated to notice, and blew through week 1 with ease. It was actually too easy. The second problem area came along at the transition between week 4 and week 5. Although the ramp-up there didn’t seem harsh on paper, when I transitioned myself on the track I realized it was either too quick or I was a wimp. I am not going to discount the second theory there, but as I can make changes to the program, I will do that instead of putting a label on myself.

The revisions

So, after taking a few days away from the program, I have had time to think about everything. I made changes to just about every week in the program. And even though I had only progressed through week 5, I feel I can anticipate where there might be problems in the remaining weeks. Also, the original pace for this routine was EVERY OTHER DAY, but I think making it 4 days a week might be better. For that matter, I might ever run it every day as I build up more stamina. But for right now, I am going to run Monday, Tuesday – Thursday, Friday. It just makes sense for me. I encourage YOU to set whatever schedule makes the most sense for you.

The first change comes with adding a warm-up walk to each run. Common sense tells us that yes, we should do some kind of warm up, but in the 5 weeks I did the routine, I did not once warm up once. So, I added a walking warm up. I did stretching after a few of the runs, but not all of them. So, although it is not printed here in the routine, please do stretch after your run.

The second change I made was to week 1. I eliminated the walking fast/walking slow, and moved what was slated at week 2 to week 1. The walking fast/walking slow aspect seemed to appeal to me early on, when I wasn’t sure I could actually run for a minute without keeling over. I am out of shape, but just not THAT out of shape. Week 1 was WAY too easy for me. If you find the revised week 1 too hard, simply don’t start this routine for a week and walk a week first. Build yourself up a bit, then start the running portion. Everyone is different, and I feel this revised start is a better start.

By eliminating the walking sessions at week 1, I added an additional week 4 to ease the transition of ramping up the running early on. I also increased the walk/rest time in that week as well. I found that i was dreading running again so quickly, and even an additional 30 seconds could make the difference here.

Those were the biggest changes I made. I did add additional walk/rest times to various other weeks where I seemed to think they would benefit success. Please do comment if you see any other areas that might need attention.

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Also, I will probably not be updating my personal progress as much from here on out. I start a new job on Monday, and although I will still be running in the mornings before work, I will not have time to blog about my progress.

 Posted by at 9:18 am

  16 Responses to “Beginner Running Training – Revised”

  1. Congrats on the job! I have been using the original plan. I’m only on week 2, but I’m doing well. I am not a “born runner” and I hit the 40 year mark this year. The weight and the motivation become so much harder to move at this age. Especially after teaching all day long. I have to work out in the morning, or it won’t be accomplished. I’ll let you know how my progress continues.

  2. Is there anyway you can break the walk/run down into mph’s – for us that will be using a treadmill? That way we will know what settings to use to get the proper pace to make the 20 minutes, etc. Thank You!!! Keep up the good work!

    • Hi Jackie. Breaking this down into MPH is kind of tough. I am 6′-0″ tall and I certainly run at a different pace that my wife who is 5′-3″ tall. I would set your mph at a pace that you are not completely “gassed” after your first run cycle. It might take a few “trips” down the treadmill before you find you comfort zone. Once you find it, back off a few points from you MPH and use that as a base until you are running it with ease. I hope this helps!

  3. I used to walk during the warm parts of the year, mainly summer and fall. Each year I’d walk a little farther and I tried many diet plans and nothing seemed to work for me. Earlier this summer, I was introduced to this plan before it was revised and after following it, and just completing my 12th week, I feel awesome! I’ve never been able to run, and I just ran for twenty minutes! I’ve lost twenty pounds and couldn’t be happier. My advise is just to stick with it. My question: what should I do next?

    • That is awesome, Allison! Great job. As for what to do next, I suppose, if it were me, I would prep for a half marathon then into a full marathon. It certainly is on my bucket list.

  4. Thank you so much for this! I am currently on week 5 and very motivated!! The transition from week 4 to 5 was a bit harsh and I actually did walk for 1.5 mins in between runs (I am using the old routine, not the revised one).. Today was my second day, week 5 and my oh my, I loved it!! I felt I could’ve kept running for another minute every time. So, at the end of my routine,to push myself a little, ran for 3 minutes straight. It was hard but it felt great!! Thank you, again! It’s is the first time in my life I run, by the way 🙂

  5. Thx for this great program….I was on a 6 week program and just couldn’t break 5 min of running….yours is much easier to follow….hope u enjoying your job 🙂 thx again!

  6. It’s late and I’m sort of sleepy, so I might be missing something…but I can’t get some of the total times to add up. Yes, it’s a trivial point…and it won’t keep me from giving the program a shot. It seems like not so long ago I was doing five miles a day…but I don’t think, at 72, I’ll be getting back to that distance again, but I know I CAN do an easy four miles…and I think I’ll be using your program to get in shape for it, after a while away from exercising…
    Thanks for posting this!

  7. Great website you have here but I was wanting to know if you
    knew of any message boards that cover the same topics talked
    about in this article? I’d really love to be a part of community where I can get opinions from other knowledgeable individuals that share the same interest. If you have any suggestions, please let me know. Bless you!

    • What a great idea! I do not know of any forums out there, but as large as the internet is, I am sure there are some out there somewhere.

  8. I just did day one of week one and I am so proud of myself. I never thought I would even try to start running but your plan gives me hope. Thank you for posting this.

  9. So? Did you get to jump for joy at week 12?
    Hope you did.

    • Unfortunately, I did not… BUT! I am starting fresh this week! Those pesky vacations are out of the way, and I have a solid 12 weeks ahead of me to play with!

  10. Why don’t the total times add up? I want to try this and get into running, but am confused on the reps versus total time.

    • Hmm. I though my math was correct. The total time (ie: 20, 21, or 22 minutes) is taking the walk minutes plus the run minutes, multiplied by the number of reps, plus the initial warm up. And honestly, nothing is written in stone here. If this doesn’t work for you, use it as motivation if nothing else! Just get out and exercise, right?


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