Personal Trainer Denver CO here, Wednesday, I outlined a simple 5k run training program. What if you can’t run that long at first? I recommend that you use the run/walk method to build up the endurance to run for extended periods of time. Supplement scheduled runs with run/walks maintaining the designated distances in the schedule.
Here’s how to do the run/walk method:
1. After you’ve warmed-up with a 5-minute walk, run for a short segment and then take a walk break. Beginners can alternate very short run segments with short walks, such as 1 minute running, 7 minutes walking.
2. Keep repeating your run/walk pattern until you’ve covered your goal distance or time. For example, if you want to run/walk for 16 minutes, you can run/walk at a 1:7 ratio for two cycles. Make sure that you’re using the proper form (applies to both your running and walking segments).
3. You should start your walk portion before your running muscles get too tired. This will allow your muscles to recover instantly, which extends the time and distance that you can cover. If you wait until you’re very fatigued, you’ll end up walking slowly and it will be difficult to start running again.
4. For the walk portions, make sure you’re not taking a leisurely stroll. You should pump your arms, so that your heart rate stays elevated. That way, you’ll still be getting a good cardiovascular workout and it will make the transition back to running easier.
5. As you continue with your run/walk program, try to extend the amount of time you’re running and reduce your walking time.
Enjoy your training!