This has come up a few times, so I thought I'd stick this up here where I could point my friends at it if it came up again. The table below is the "Preliminary Training Program" from the Non-Runner's Marathon Trainer. It's the exercise regime they suggest for total non-runners before starting the 'official' 16-week marathon training program, which starts with running 3 miles a day. Now, I must heartily disclaim that A) I am not a trainer or coach -- I'm just a guy who started running recently and B) this chart is from a book for Marathoners, and most of my friends who are running are just trying to get to a comfortable 5K. In fact, if you google "couch to 5k" you'll find plenty of great programs, with charts rather similar to the one below. The other thing to note is that you don't have to do all eleven weeks -- jump into the chart at the point you feel comfortable. (Except Dan -- Dan, you are required to do all 11 weeks. Because I said so.)
| Week | Walking/Jogging Pace | Training Days per Week | Total Time (minutes) |
|---|---|---|---|
| 1 | Moderate walking pace (17-20 min./mile) | 3 | 30 |
| 2 | Moderate walking pace (17-20 min./mile) | 4 | 30 |
| 3 | Fast walking pace (13-16 min./mile) | 3 | 30 |
| 4 | Fast walking pace (13-16 min./mile) | 4 | 45 |
| 5 | Jog for 5 min. and then walk at fast pace for 5 min. Repeat twice. | 3 | 30 |
| 6 | Jog for 10 min. and then walk at fast pace for 5 min. Repeat once. | 3 | 30 |
| 7 | Jog for 15 min. and then walk at fast pace for 5 min. Repeat once. | 4 | 40 |
| 8 | Jog for 20 min. and then walk at fast pace for 5 min. Repeat once. | 4 | 50 |
| 9 | Jog for 25 min. and walk at fast pace for 5 min. | 4 | 30 |
| 10 | Jog for 30 min. | 4 | 30 |
| 11 | Jog for 30 min. | 4 | 30 |
Comments
Look Fuzzy, here's proof I'm at a Week 2 pace:
Posted by: Dan Telfer
|
August 21, 2007 3:52 PM
Oh, I guess I can't embed in comments.
My point is I walked for 30 minutes this morning. :)
Posted by: Dan Telfer
|
August 21, 2007 3:52 PM