I've used this program several times to rehab from an injury and again after getting back into running after having each of my two babies. This program is also great if you are a beginner or have let things slide for a while, and if you are already a regular runner you could use it to improve your speed!
This program is simple - It’s based on 35min per session 3x per week!
The goal is simple - build your running base slowly but steadily to prevent injury.
The beauty is the fact that each session is only 5min warm-up plus 30min activity... So you can literally head out and know exactly when you are going to be back.
It might appear WAY TOO EASY... and if you are already a runner it will be, but remember the goal - prevent injury!
If you have been running a fair amount and you can already run 30min - then use this as a way to get faster, read the “WORK” as speedrun and the “RECOVERY” as a jog or normal speed.
Protocol:
1. Everything is based on a WORK (JOG/RUN) and RECOVERY (WALK) time.
2. Always start with a 5min walking warm-up
3. Do not move up to the next level until you have completed the previous level 3x - preferably in 1 weeks time. (*you will get results much quicker if you are consistent, but 3x per week of running is the perfect amount)
4. Enjoy the first few weeks - it is meant to get your mind and body prepared for the longer runs (and a good time to check if your gear is working)
5. Everything is based on 6 sets - do 3 sets away from your house and 3 back.
6. If you experience any pain or discomforts - decrease your run time (move back a week or at least don't move on to the next week)
Week 1
30 sec WORK (jog/run)
4.5 min RECOVERY (walk)
X 6 REPEATS
(5 minutes per set and repeat 6 times = 30 min)
Repeat 3x in one week. (Do not move up to the next level until you have completed the previous level 3x - preferably in 1 weeks time.)
Week 2
1 min WORK (jog/run)
4 min RECOVERY (walk)
X 6 REPEATS
(5 minutes per set and repeat 6 times = 30 min)
Repeat 3x in one week. (Do not move up to the next level until you have completed the previous level 3x - preferably in 1 weeks time.)
Week 3
2 min WORK (jog/run)
3 min RECOVERY (walk)
X 6 REPEATS
(5 minutes per set and repeat 6 times = 30 min)
Repeat 3x in one week. (Do not move up to the next level until you have completed the previous level 3x - preferably in 1 weeks time.)
Week 4
2.5 min WORK (jog/run)
2.5 min RECOVERY (walk)
X 6 REPEATS
(5 minutes per set and repeat 6 times = 30 min)
Repeat 3x in one week. (Do not move up to the next level until you have completed the previous level 3x - preferably in 1 weeks time.)
Week 5
3 min WORK (jog/run)
2 min RECOVERY (walk)
X 6 REPEATS
(5 minutes per set and repeat 6 times = 30 min)
Repeat 3x in one week. (Do not move up to the next level until you have completed the previous level 3x - preferably in 1 weeks time.)
Week 6
4 min WORK (jog/run)
1 min RECOVERY (walk)
X 6 REPEATS
(5 minutes per set and repeat 6 times = 30 min)
Repeat 3x in one week. (Do not move up to the next level until you have completed the previous level 3x - preferably in 1 weeks time.)
Week 7
5 min WORK (jog/run)
1 min RECOVERY (walk)
X 5 REPEATS
(6 minutes per set and repeat 5 times = 30 min)
(Notice a bit of change)
Finally, remember that consistency matters, make a schedule for your running days and stick to it. Enjoy this running program along with the warm weather, practice social distancing and follow all health restrictions in your area. Welcome to the running club!
