Beginner's Training Program

 Great Strides 2007 Shelly Glover
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Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10

 

Week 3 Motivation

Run
Walk
Complete Sequence
Total Run Time
3 minutes
2 minutes
4 times
12 minutes

 

Runner's Handbook Recommended Readings

Motivation - Staying With It: Chapter 5
  • Excuses Not To Run: Page 5
  • Why Conquer Your Excuses - Benefits: Page 7
  • Motivating Tips: Page 45
  • How Not To Be a Drop Out: Page 41
  • Time Management: Pages 385-392

 

Beginner Curriculum Text Book

Sticking With It : Why We Run and Don't Run.

A Gallup survey asked:
"What are the two or three most important reasons you exercise?" The answers:

  • Improve health 49%
  • Stay in shape 34%
  • Weight control 24%
  • Feel good 23%
  • Fun/enjoyment 13%
  • Improve appearance 12%
  • Muscle tone 10%

 

A Gallup Survey asked: "What are the most important reasons you DON'T exercise?"

The results:

  • No time, too busy 45%
  • Too lazy (the honest ones) 15%
  • Health problems (most are helped with exercise) 15%
  • No interest--find exercise is boring (look for a fun activity) 13%
  • Too old (you're never too old, see our chapter on aging) 12%
  • It's not necessary (unless you care about your health) 10%
  • Too tired (exercise gives you more energy than it takes) 9%.

    If most of us exercise to improve our health, and the number one reason we don't exercise is because we don't have time - does this mean we don't have time to take care of our health?

    If you don't take care of your health, you can count on a breakdown. Without your health, everything else is compromised. At least you can plan the times you exercise. You can't always plan your body's down time.

    • General Beginner Guidelines

    Run at least 3 days per week, but take off at least 1 or 2 days per week.

    Run slow enough for conversation and fast enough for perspiration. Run slow with fast walking breaks.

    Save hills and other terrain challenges for later. If you have to include hills, walk them until you are strong enough to run them.

    Run for minutes, not miles. Your first goal is to build up to running 20 minutes non-stop. You can do this in 10 weeks by sticking to our program.

    Warm-up with a 5-10 minute brisk walk. Cool-down with a 5-10 minute slow walk.

    Flexibility is an important health and fitness component as well as part of a good running program. Stretch when you are well warmed-up.

    A Little More

    Running Coach Shelly Glover has a master's degree in exercise physiology from Columbia University. Co-author of The Runner's Handbook and The Competitive Runner’s Handbook, she is a veteran road runner and marathone who coaches The Greater New York Racing Team is available for private coaching. Coaching Services