A learn-to-run program

[athlete_ana]

A few guidelines:
-Don't run more than 4 days per week to start, but at least 3x per week.
-This is a lot like the C25K program. There is lots of support on those websites for people new to running.
-I LOVE my iPod! I cannot run without it now!

Comments

[athlete_ana]

You can start at whatever point you want to start at. I coached people who couldn't even run for a minute through this program, and they got to the marathon distance in just over a year! Once you can jog for 10 min straight, you can think about faster stuff, but it's important to start out slow and build. ED people have more trouble than most to follow the "slow and steady" rule.

Anaerobic vs. aerobic:
If you're running fast, you are in your anaerobic zone. There are 2 things with this that are not a good idea...
1: You are not burning at, but blood sugar.
2: You cannot sustain that pace for very long.

So, start out slow and build. It's hard to wait, but even if yu started from week 1, you could run a 5K by week 8, and do it comfortably. Then you can either start going faster, or farther, or both. Or add hills. :)

I don't totally know what this means, sorry:
do the first step with two or even four by six reps

[126lb]

this is a great plan.
i actually have arthritis in my leg (born with it) & i've always tried to walk fast or even jog but i just feel like i'm dying when i do it for longer than 2 minutes.

maybe i could start this too one day. :]

[athlete_ana]

Prob want to get clearance from your doc before doing a serious running program. Find some exercise, any exercise, that you enjoy!

[126lb]

oh don't worry. i'm not in great shape right now. i won't be doing any of that anytime soon.. plus i think i'd be a lot more relaxed because i realize that you're training. i definitely am not going to run any marathons haha. my bum leg is quite the anchor for me, at least running-wise.

[on_verge]

nice. looks like a very smooth progression to gain strength and stamina. good luck!