Anyone Can Run

Calling all women who think you cannot run. Yes you can. It takes time and patience, but if you stick with it you will find success.

 

I am living proof of this. My husband gently taught me to run and I want to share what I did with you.

 

Why should you learn to run? It burns a lot of calories in a short amount of time (300+ for 30 minutes and 600+ for an hour).

 

You don't need equipment. I recommend a good pair of running shoes with good arch support. I get my ASICS from a running store. They range from $75-$100.

 

You will laugh when you realize how easy this is. This is a training guide my sister-in-law passed on to me when she was learning how to run in a marathon in the SportMed RunWalk which I think excellent.          (www.sportmedbc.com.)

 Beginning Runners Guide

 

WEEK 1  WEEK 2

Session  1

34 min.

 

Warm up: Walk 5 min.

 

Run 1 min. Walk 2 min. Do this 8 times.

 

Cool down: Walk 5 min.

Session  1

38 min.

 

Warm up: Walk 5 min.

 

Run 2 min. Walk 2 min. Do this 7 times

 

Cool down: Walk  5 min. 

Session 2

28 min.

Warm up: Walk 5 min.

 

Run 1 min. Walk 2 min. Do this 6 times

 

Cool down: Walk 5 min.

Session 2

31 min.

Warm up: Walk 5 min.

 

Run 1 minute. Walk 2 minutes. Do this 7 times

 

Cool down: Walk 5 min.

Session 3

31min.            

Warm up: Walk 5 min.

 

Run 1 min. Walk 2 min. Do this 7 times

 

Cool down:Walk 5 min.                          

Session 3

34 min. 

Warm up: Walk 5 min.

 

Run 2 min. Walk 2 min. Do this 6 times.

 

Cool down: Walk 5 min.

WEEK 3 WEEK 4

Session  1 

45 min.

Warm up: walk 5 min.

 

Run 3 min. Walk 2 min. Do this 7 times

 

Cool down: Walk  5 min. 

 

Session  1

40 min. 

Warm up: walk 5 min.

 

Run 3 min. Walk 2 min. Do this 6 times.

 

Cool down: walk 5 min.

Session 2

34 min.

Warm up : Walk 5 min.

Run 2 minute. Walk 2 minutes. Do this 7 times

Cool down:Walk 5 min.

 

Session 2

30 min.

 

Warm up: Walk 5 min.

Run 2 min. Walk 2 min. Do this 5 times.

 

Cool down: walk 5 min.

Session 3

40 min

Warm up: walk 5 min.

Run 3 min.Walk 2 min. Do this 6 times.

Cool down: Walk 5 min 

 

Session 3

40 min.

 

Warm up: walk 5 min.

Run 2 min. Walk 3 min. Do this 6 times

 

Cool down: walk 5 min.

WEEK 5  WEEK 6

Session 1

46 min. 

Warm up: walk 5 min.

Run 3 min. Walk 1 min. Do this 9 times  .            

Cool down: walk 5 min.     

Session 1

52min.     

Warm up: walk 5 min.                                  

Run 5 min. Walk 1 min. Do this 7 times.

Cool Down: walk 5 min.

Session 2

34 min.

Warm up: walk 5 min.

Run 2 min. Walk 1 min. Do this 8 times.

Cool down: walk 5 min.

Session 2

38 min.

Warm up: Walk 5 min.

Run 3 min. Walk 1 min. Do this 7 times.

Cool down: Walk 5 min.

Session 3

42 min.

Warm up: walk 5 min.

Run 3 min. Walk 1 min. Do this 8 times.

Cool down: Walk 5 min.

Session 3

50 min.

Warm up: Walk 5 min.

Run 3 min. Walk 1 min. Do this 10 times.

Cool Down: Walk 5 min.

WEEK 7  WEEK 8

Session 1

54 min.

Warm up: walk 5 min.

Run 6 min. Walk 1 min. Do this 6 times.

Cool down: walk 5 min.

Session 1

52 min. 

Warm up: walk 5 min.

Run 5 min. Walk 1 min. Do this 7 times

Cool Down: Walk 5 min.

Session 2

40 min.

Warm up: walk 5 min.

Run 4 min. Walk 1 minute. Do this 6 times.

Cool down: walk 5 min.

Session 2

38 min. 

Warm up: walk 5 min.

Run 3 min. Walk 1 min. Do this 7 times.

Cool Down: walk 5 min.

Session 3

50 min. 

Warm up: Walk 5 min.

Run 4 min. Walk 1 min. Do this 8 times.

Cool down: Walk 5 min.      

Session 3

46 min. 

Warm up: walk 5 min.

Run 2 min. Walk 1 min. Do this 12 times.   

WEEK 9  WEEK 10

Session 1

66 min.  

Warm up: walk 5 min.

Run 6 min. Walk 1 min. Do this 8 times.

Cool Down: walk 5 min.                           

Session 1

73min.    

Warm Up: Walk 5 min.

Run 8 min. Walk 1 min. Do this 7 times.

Cool Down: Walk 5min.     

Session 2

45 min.

Warm up: walk 5 min.

Run 4 min. Walk 1 min. Do this 7 times

Session 2

55 min.

Warm up: walk 5 min.

Run 4 min. Walk 1 min. Do this 9 times.

Cool Down: Walk 5 min.

Session 3

55min.        

Warm up: walk 5 min.

Run 4 min. Walk 1 min. Do this 9 times

Cool Down: Walk 5 min. 

Session 3

58 min.

Warm up: walk 5 min.

Run 5 min. Walk 1 min. Do this 8 times.

Cool down" walk 5 min. 

WEEK 11  WEEK 12
 

Session 1

76 min

 

Warm up: walk 5 min.

Run 10 min. Walk 1 min. Do this 6 times

 

Session 1

64min.  

 

Warm up: walk 5 min.

Run 8 min. Walk 1 min. DO this 6 times.

Cool Down: Walk 5min.   

 

Session 2

55min.         

 

Warm up: walk 5 min.

Run 4 min. Walk 1 min. Do this 8 times.

Cool Down: walk 5 min.      

 

Session 2

40 min.

 

 Warm up:Walk 5 min.

Run 4 min. Walk 1 min. DO this 6 times.

Cool Down: Walk 5 min.

 Session 3

58 min.

 

Warm up: Walk 5 min

Run 5 min. Walk 1 min. Do this 8 times.

Cool Down walk 5 min.

 

Session 3

52 min.

 

Warm up: Walk 5 min.

Run 5 min. Walk 1 min. Do this 7 times.

Cool Down: Walk 5 min

WEEK 13

Session 1

50 min.  

Warm up: walk 5 min.

Run 40 min.

Cool down: Walk 5 min.

   

Session 2

43 min.

Warm up: Walk 5 min.

Run 10 min. Walk 1 min. DO this 3 times.

   

Session 3

Run 40 min.

You Did it!