I have this habit of becoming inactive over the winter months and putting on a few pounds. It usually starts with Halloween candy and worsens as Thanksgiving-type feasts, Christmas cookies, appetizers (at all the parties) and eggnog (the real stuff) bombard my diet on an almost daily basis. I also stop working out, as only the brave (or stupid) ride bicycles in freezing temperatures. This season the stretch started early with Ethan’s birth in mid-October. Now it is mid-May and I am just now beginning to recover, with today marking the first time my belt has hit the third hole in months. The key to success, aside from watching what I eat, has been a resumption in running.
Several years ago I was running upwards of twenty-five miles a week. I was getting good at it and even ran a few 5K races with decent results. However, I soon discovered the joys of cycling and made the switch to a less bone jarring sport. Within a couple years I went from the gaunt looking runner to a body shape that better suits my 6′ 5″ frame. Now I can shave my head without looking like a P.O.W. So why, do you ask, am I running again? Part of me misses it. Part of me wants to be able to maintain a more reasonable mileage (no more than 12 to 15 miles a week). But the bottom line is that running is still the fastest way to develop fitness and lose weight.
The key to a successful running program is starting slowly and gradually building up your base miles, lest you risk injury and quit running out of frustration. This is especially true for people without previous experience with impact sports, and even more important for folks with less bone density (e.g., women). Below is the plan that I am currently following.
Graduated Training Schedule
The First Month (run for a set time)
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
| Week 1 | 15 min | - | 15 min | - | 10 min | - | 15 min |
| Week 2 | 20 min | - | 20 min | - | 10 min | - | 20 min |
| Week 3 | 25 min | - | 25 min | - | 15 min | - | 25 min |
| Week 4 | 25 min | - | 25 min | - | 20 min | - | 30 min |
The Second Month (run for a set distance)
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
| Week 1 | 3 mi | - | 3 mi | - | 3 mi | - | 3 mi |
| Week 2 | 3 mi | - | 4 mi | - | 3 mi | - | 4 mi |
| Week 3 | 4 mi | - | 4 mi | - | 4 mi | - | 4 mi |
| Week 4 | 4 mi | - | 4 mi | - | 4 mi | 2 mi | 4 mi |
Considering my goals to run a moderate distance, which would allow me additional time during the week to ride my bicycles, I will probably stop the progression somewhere in the beginning of the second month. However, if I wanted to get back to where I was around the turn of the century (circa 1999), then I could continue as shown below.
The Third Month
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
| Week 1 | 4 mi | - | 4 mi | - | 4 mi | 2 mi | 5 mi |
| Week 2 | 4 mi | - | 4 mi | - | 5 mi | 2 mi | 5 mi |
| Week 3 | 5 mi | - | 4 mi | - | 5 mi | 3 mi | 5 mi |
| Week 4 | 5 mi | - | 5 mi | - | 5 mi | 5 mi | 5 mi |
I am currently in Week 2 of the first month. I actually started running on the hotel treadmills during my recent three week business trip, but I did not feel ready to jump right into the middle of the program. It is better to start slowly and build your base gradually. If you are interested in starting your own running program, check out Marc Bloom’s book, The Runner’s Bible, which is where I got the above schedule. It is packed with a lot more tips and information for both beginner and advanced runners alike.
8 Comments
I’m therew ith you. I brought all my gear on this trip i’m on now… except for tennis shoes… so sadly can’t run. And i need to bad. I ran once last week 25 mins in the morning. Woke up a few times but couldn’t muster the energy to get out of bed. Hopefully this weekend will go better. Granted i’m on my own with anna kate one day so that will not happen. Trying to get her and myself to church alone… yikes!
[quote post="423"]I brought all my gear on this trip i’m on now… except for tennis shoes… so sadly can’t run.[/quote]
I have done that before, too! Brought everything but the shoes. One time I just went out and bought a new pair of running shoes. Granted, the ones I had at home were pretty worn out, but you could also justify having two pairs of shoes to use on alternate days. It helps especially when you end up running in the rain to have a dry pair for the next run.
Funny you should mention running. I just came across this Couch to 5K program that another blogger friend is doing. I guess running is in the air!
Yeah, i have two pairs that i use at home already, granted one pair is missing.
I did buy the two snow patrol cds though the first ones. Very cool and very indie… its interesting they probably reached a cross roads after their second cd and thought, “Well if we tweak our sound a slight bit we could be huge… and make lots of money…”
Funny that you talk about running, running must really be in the air. I have just gotten back to running too and even went and bought the shoes for it. It helps me when I am working towards a race or test and right now I am training towards the Blue Cross 5k on June 16th. I got a plan from a website that I do not remember and it seems to be working fine and I am loving it. I am also toying with the idea of joining Chattanooga Track club. lets keep running, it is good for us!
I’ve been back in the running mode too, but my goals are slightly different…I’m doing a triathlon on June 10th. It’s a sprint distance since it will be my first triathlon, so we’ll see how it goes. I have noticed that the cross training (bike and swim) have helped my running times. Happy trails!!
@holton: Strangely, I sort of agree with you about the latest two CD’s. After I listened to their early stuff, I felt like the new songs were sort of “Pop-py.” I still like them all, but at times it almost sounds like two different bands.
@grace: Cool, I hope you do well on your 5K. I might have to do one, too. They’re a lot of fun. The plan I posted is one of many…the most important thing I guess to keep in mind is that it’s better to take a little extra time to get to your goal than risk injury.
@holly: I’ve thought about doing the sprint triathalon thing, too. Back before Aidan was born I was swimming laps at the sports club three days a week, running three days and riding my mountain bike when I could squeeze it in. You’ll have to let us know how you do. Will Batch be there to take pictures and help you with the transitions?
@All: Just an update on my running progress… I am in Week 4 of the first month. By next week I’ll start counting miles. The funny thing is that on my 25 min. runs I’m already going slightly beyond 3 miles (about a 7:48 min/mi pace), so I might have to skip Week 1 of the second month and go right into Week 2. I only know this because I’ve been running on a track and I’ve been counting laps. On the other hand, if I push it I could get hurt. Perhaps I can find a not too hilly route to run nearby (our subdivision is brutally hilly)?
Check out our blog for my tri results from Sunday…it was a good time and I’m signing up for another one next month! Guess this means I’m officially addicted huh? Off to the pool…
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[...] in May I said the following about the goals for my running program: Considering my goals to run a moderate distance, which would allow me additional time during the [...]