thenakedambition: 20down40togo: unstoppability: Beginners Guide to Running Allow at least a day between runs when you begin. If in doubt, slow down. You should be able to hold a conversation while you run. Respecting your body is the best route to progression. Walk purposefully, and be strict with your run/walk timings. Don’t be afraid to repeat a week, or drop back a week. Everyone’s different. Take heart - you will get there! Train! Week 1 Run one min, walk 90 seconds. Repeat eight times. Do three times a week. Week 2 Run two mins, walk one min. Repeat seven times. Do three times a week. Week 3 Run three mins walk one mins. Repeat six times. Do three times a week. Week 4 Run five mins, walk two mins. Repeat four times. Do three times a week. Week 5 Run eight mins, walk two mins. Repeat three times. Do three times a week. Week 6 Run 12 mins, walk one min. Repeat three times. Do three times a week. Week 7 Run 15 mins, walk one min, Run fifteen mins. Do three times a week Week 8 Run 30 mins continuously. Welcome to the club, runner! this is exactly like c25k! I’m definitely going to try this this week. Getting up early and doing it along the cycle path on the prom. 

thenakedambition:

20down40togo:

unstoppability:

Beginners Guide to Running

  • Allow at least a day between runs when you begin.
  • If in doubt, slow down. You should be able to hold a conversation while you run. Respecting your body is the best route to progression.
  • Walk purposefully, and be strict with your run/walk timings.
  • Don’t be afraid to repeat a week, or drop back a week. Everyone’s different.
  • Take heart - you will get there!

Train!

  • Week 1 Run one min, walk 90 seconds. Repeat eight times. Do three times a week.
  • Week 2 Run two mins, walk one min. Repeat seven times. Do three times a week.
  • Week 3 Run three mins walk one mins. Repeat six times. Do three times a week.
  • Week 4 Run five mins, walk two mins. Repeat four times. Do three times a week.
  • Week 5 Run eight mins, walk two mins. Repeat three times. Do three times a week.
  • Week 6 Run 12 mins, walk one min. Repeat three times. Do three times a week.
  • Week 7 Run 15 mins, walk one min, Run fifteen mins. Do three times a week
  • Week 8 Run 30 mins continuously.

Welcome to the club, runner!

this is exactly like c25k!

I’m definitely going to try this this week. Getting up early and doing it along the cycle path on the prom. 

(Source: projectvsangel)

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