Most training programs for new runners assumes you are ready for a 1-3 mile run on the first day of training. When I began training for my first race, that was out of the question. I designed this program for “Absolute Beginners.” Here, it is assumed that you are capable of walking one mile on day one.
This program includes training that will get you prepared for a 5K run, 10K run and half marathon. If you follow this training schedule–with few variations–you will be ready to run your first Half Marathon in 18 weeks. Below lists some important information to help ensure you are well prepared before starting this training program.
- Consider getting a physical–to ensure you are healthy enough to begin this program.
- Invest in a good pair of running shoes–do a little research before making a purchase.
Running shoes are an investment in your success as a runner. Poor quality shoes
often contribute to injuries. You can expect to pay $65 to $100 for your first pair of
running shoes.
- Always run when well hydrated and avoid running at the hottest time of day or below
freezing temperatures.
- Good nutrition goes along way toward your success as a runner. Choose complex
carbohydrates rather than simple carbs. Eat six small meals a day; and drinking plenty of
water can‘t be overstated.
- Studies have shown that drinking a gatorade type drink before and after a long
run– of 13 or more miles –is highly beneficial to your overall recovery period.
Wear loose fitting, comfortable clothing. Dress according to the weather.
Be prepared to pay to enter racing events. The cost varies from event to event, and is
typically more expensive for larger venues.
Training Terms Defined
Cross: Cross is a type of training that incorporates various forms of exercise or a combination of one or more. Some examples of Cross Training: aerobics, bicycling, brisk walking, jogging, skating, snow skiing, weight lifting, swimming, walking, etc..
Distance: This schedule has distances ranging from 1 to 12 miles. I prefer to run outside as opposed to running on a treadmill. When running in your first–organized–race, it will always be outside and primarily run on city streets. So save the treadmill for those days when weather doesn’t permit for training outside. The best way to measure distance is by car or bicycle. Make sure to always have distance measured prior to running.
Cardio Walk (cw): Here you will walk at a fast pace while keeping your arms at chest level and swinging them front to back–just as when running. I call this a cardio walk because of its cardiovascular and fat burning benefits. This walk is also designed to move you–progressively–into running.
Pace: Run at a pace natural for you. Speed will come with time. For the purposes of this training program, work on completion of scheduled runs and increased speed will occur as your stamina and endurance improve.
Longer Run: Like with anything else, the more you run, the better you get at it. The key to running long distances, is to progressively increase your run each week. You’ll be amazed at your accomplishments. This program takes you all the way to a 12 mile run. The half marathon will still present a challenge, but one that you’ll be ready for.
Racing: This term implies that you are in competition with other runners. That is not the case for this training program. Here the term race or racing simply means running in an organized event. Included in this schedule are 5K, 10K and half marathon races. This program is designed to give you the skills necessary to run one, or all three if preferred. A lot of runners like to run shorter races in order to predict their time for the half marathon. It is also a good idea to start with a 5K or 10K, in order to get the feel for running in a racing event–prior to running in a half marathon.
Rest Day: It is imperative that you rest on the day specified– or another day of the week. The point being, proper rest will help to prevent injuries.
Stretch: Make certain to stretch after each run, particularly after your long run. This schedule includes extra stretching on the day following your long run.
Strength Training (S.T.): For the purpose of this program, it is recommended to strength train two days a week using light weights and high repetitions. Save the heavy duty workouts for periods in between races. Machines at the gym are also a good way to strength train. If you’re unfamiliar with strength training, make certain to ask for assistance in learning correct form–in order to prevent injury.
Switch-it-up: I designed this training schedule as a guide to help anyone–ready and willing–to begin running. If the schedule doesn’t fit perfectly into your hectic life, feel free to switch-it-up. It is important to be consistent and follow the schedule as closely as possible.
Walking: Unlike most programs, this one begins with walking, then combines walking with running, and progressively takes you all the way to straight running. Even after walking has ended for training purposes–feel free to walk for short periods if needed. After all, no one knows better than you when a short break is called for. I do recommend, however, that after walking is no longer on the training schedule–if you must walk–do so for one minute in between one mile intervals.
My training began with Hal Higdon, who is one the leading experts in the field of running. He has been my teacher and mentor over the last few years… and much of what I’ve learned can be attributed to following his advice.
Are you ready to step off the sidelines, turn the corner and enter a world filled with limitless possibilities? If you answered yes–your life is about to enter a new and exciting chapter. Get prepared to reap the benefits of running. So here goes…
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Cardio Walk (cw)
Mile (m)
Strength Training (S.T.)
