running-marathon

 

I have always imagined myself running the marathon and finishing the race first.  Yes, you’ve read it right since I was little I have wanted to prove everyone that even if I am thin and I look like sickly that I can be the first to cross the finish line.

But unfortunately, I am 30 years old to date and I have not run a single marathon.  There were a lot of times that I get invited by friends’ friend but since I don’t have a friend who’s really into it I haven’t tried it for myself.  I am just the type who wouldn’t venture into something new without a companion.  Yeah, I’m a little dependent in that way.

Plus, I know that before running an actual marathon I should be well prepared.  So, finally I’ve decided last Friday since it is a holiday, I’d start waking up early and try to do some jogging for start.

And thru updating my facebook status, a friend Kymme told me that there are training programs available from the internet. And I’ve found this online, click here.

It is a beginner’s running schedule and it promises to get the runner’s butt head off from the couch onto the roads in just three months.  It is just a few minutes each week and each session should take about 20 or 30 minutes.  Perfect for my schedule because I plan to do this every week ends only.

And for those who would like to do this, just visit the link above and remember this.  Before setting out, make sure to precede each session with a five-minute warm-up walk or jog. Be sure to stretch both before and after.

The program schedule below will be the guide that I’ll be using in the coming weeks.  I’m excited to do this and have a happy running week ends!

 

Week

 Workout 1

 Workout 2

 Workout 3

1

Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

2

Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

3

Brisk five-minute warm-up walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
Brisk five-minute warm-up walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
Brisk five-minute warm-up walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)

4

Brisk five-minute warm-up walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warm-up walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warm-up walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)

5

Brisk five-minute warm-up walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warm-up walk, then:

  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/2 mile (or 5 minutes)
  • Jog 3/4 mile (or 8 minutes)
Brisk five-minute warm-up walk, and then jog two miles (or 20 minutes) with no walking.

6

Brisk five-minute warm-up walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warm-up walk, then:

  • Jog 1 mile (or 10 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1 mile (or 10 minutes)
Brisk five-minute warm-up walk, then jog 2-1/4 miles (or 25 minutes) with no walking.

7

Brisk five-minute warm-up walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warm-up walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warm-up walk, then jog 2.5 miles (or 25 minutes).

8

Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).

9

Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes). Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes). The final workout! Congratulations! Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).
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