Getting Started

This program is designed to prepare you for a 5K and/or a 10K. I divide the workouts into three different categories -1. walkers, 2. first time runners or those getting back into running, and 3. those wanting to get faster.

Before getting started,  it is very important to understand how your body responds to workouts and what causes improvements in fitness and endurance.  It is not during the work session that your body improves, it is during the rest. No rest, No improvement. The body responds to physical stress by adapting in three main areas; the heart and lungs become more efficient, the muscles become stronger and the bones and tendons increase density. If you increase your activity too much, your body will breakdown. If you are starting properly, you will avoid soreness and injury.

There are three main factors in a training program; Duration, Intensity and Frequency (DIF).  It is very important that as you try to make improvements, you don’t increase these factors by more than ten percent per week. Most people go from sedentary or low levels to high levels of all three and end up injured within three weeks and then take 6-8 weeks to recover.

It is important when starting out to keep your intensity and duration low and get your frequency up to 5 days a week. After you get your frequency up, you can then increase your duration to get you ready for a 10K. There is a rule that in a one time effort, you can do three times the distance of your average run/walk. We will prepare you better than this, but it is nice to know you don’t have to rush your training to be prepared. We will keep the Intensity low until you are used to the frequency and duration of this program.

Your training program should have a full range of workouts to maximize your potential, avoid injury and boredom. The different types of workouts are long intervals, short intervals, resistance work (hills), steady states, over-distance and the un-workout,  rest.  Planning the rotation and intensity of these workouts is the secret to becoming a runner or walker.

This program will focus on the goals of each of the groups. It is very important to understand how the body responds to exercise and how much is too much. We will have a very conservative approach for the first 4-6 weeks. The workouts I propose are not written in stone, listen to your body first, the workout program second.

. For more info, call Paul Carrozza at 536-6969 or email at paul@runtex.com.

 

Week 1	Walkers	First Time runner or Getting back in shape	Runners wanting improvement
Tuesday	rest	rest	rest
Wednesday	20 min walk	20 min walk/jog	30 min easy run
Thursday	rest	rest	rest
Friday	30 min walk	rest	30 min easy run
Saturday	walk *45 min	30 min walk/jog	45 min easy run
Sunday*	rest	rest	rest
Monday	30 min walk	rest	20 min easy run

You can interchange Saturday or Sundays Workout. Try to avoid hills this week.