Run with Sam

RUN WITH ME!

Want to start running?
Run with me!
I'm full of good intentions, but I don't always follow through. So I wouldn't mind a bit of company.

I'm using interval training to get from zero to being able to run for 30 minutes.

What is interval training?

Interval training is a good way to get into running. You start off with a lot of walking and a bit of running, and by the end of the 10 weeks you can run for 30 minutes without any walking at all.

WOW.

Who is Sam?

I'm a round, middle aged feminist. I hated exercise as a teenager, but got into running when I was in my 30s. Now, in my forties, I love it!
But I keep forgetting to go running, and regularly have to start again from scratch with this program.

I'm slow, I have poor technique, and I'm a RUNNER!

How does it work?

Week 1

  1. Find the Week 1 run on mixcloud.
  2. Put on some comfortable running shoes and clothes. Put your phone in your pocket. Go outside.
  3. Press play. I'll tell you what to do. Warm up, run, walk, run, walk, run, walk, cool down. Stop.
  4. Do this 3 times a week.
  5. Take a day off between running days.
  6. Take the weekend off at the end of the week.

Weeks 2-10

  1. Repeat the process each week. And each week you run a bit more and walk a bit less. By week 7 you'll be running 25 minutes without stopping!

Warm up, cool down, & stretch!

Don't skip these!

The first 5 minutes of each run is an active walk.
The last 5 minutes is a gentler walk.

When you get home, do some stretches, focussing on your calves, your hip flexors, your glutes, and your quads.
Give your calves lots of love. Tight calves can lead to sore knees and shins. So stretch those puppies out.

What if...

What if you do it wrong?

You can't do it wrong. If you're up and moving, you're doing it right.

What if you walk during the running intervals?

No big deal. I figure it means I wasn't ready to run so much that day. So I like to repeat that same run on my next running day.

What if it feels too hard to run today?

No worries! Just walk! It's just as good for you to walk and take some time out. Enjoy the time to yourself!

There is no way I am going to run. Can I walk?

Genius. You could just walk briskly for half an hour. Or you could alternate slow walking with faster walking.

It's taking me longer than 10 weeks!

Be cool, friend. You can take longer if you like. It's better to take longer and be gentler with yourself than to push harder and take less time.

Runs

You'll do the same run 3 times this week.

Alternating 1min running with 1.5 min walking.

0.0 Warm up walk (5min)
5.0 Run 1 (1min)
6.0 Walk 1 (1min 30 sec)
7.3 Run 2 (1min)
8.30 Walk 2 (1min 30 sec)
10.0 Run 3 (1 min)
11.0 Walk 3 (1min 30 sec)
12.30 Run 4 (1min)
13.30 Walk 4 (1min 30 sec)
15.00 Run 5 (1min)
16.00 Walk 5 (1min 30 sec)
17.30 Run 6 (1min)
18.30 Walk 6 (1min 30 sec)
19.0 Run 7 (1min)
20.0 Walk 7 (1min 30 sec)
21.3 Run 8 (1min)
23.0 Walk 8 (1min 30 sec)

24.30 Warm down walk (5 min 30 sec)

You'lll do the same run 3 times this week.

Alternating 1min 30 sec and 30 sec of running with 2min walking.

0.0 Warm up walk (5min)

5.0 Run 1 (1min 30 sec)
6.30 Walk 1 (2min)
8.30 Run 2 (30 sec)
9.00 Walk 2 (2min)
11.0 Run 3 (1min 30 sec)
12.30 Walk 3 (2min)
14.30 Run 4 (30 sec)
15.0 Walk 4 (2min)
17.0 Run 5 (1min 30)
18.30 Walk 5 (2min)
20.30 Run 6 (1min 30)
22.0 Walk 6 (2min)
24.0 Run 7 (1min)

25.0 Warm down walk (5 min)

You'll do the same run 3 times this week.

Alternating 1min 30 sec of running with 2min walking.

0.0 Warm up walk (5min)

5.0 Run 1 (1min 30 sec)
6.30 Walk 1 (2min)
8.30 Run 2 (1min 30 sec)
10.00 Walk 2 (2min)
12.0 Run 3 (1min 30 sec)
13.30 Walk 3 (2min)
15.30 Run 4 (1min 30 sec)
17.0 Walk 4 (2min)
19.0 Run 5 (1min 30)
20.30 Walk 5 (2min)
22.30 Run 6 (1min 30)
24.0 Walk 6 (1min)

25.0 Warm down walk (5 min)

You'll do the same run 3 times this week.

0.0 Warm up walk (5min)

5.0 Run 1 (2 min)
7.0 Walk 1 (2min)
9.0 Run 2 (3 min)
12.0 Walk 2 (2min)
14.0 Run 3 (3 min)
17.0 Walk 3 (2min)
19.0 Run 4 (3 min)
22.0 Walk 4 (2min)
24.0 Run 5 (1min)

25.0 Warm down walk (5 min)

You'll do the same run 3 times this week.

0.0 Warm up walk (5min)

5.0 Run 1 (3 min)
8.0 Walk 1 (1min 30 sec)
9.30 Run 2 (5 min)
14.30 Walk 2 (2min 30 sec)
17.0 Run 3 (3 min)
20.0 Walk 3 (1 min 30 sec)
21.30 Run 4 (5 min)

25.0 Warm down walk (5 min)

You'll be doing a different run each time this week.

Run 1

0.0 Warm up walk (5min)

5.0 Run 1 (5 min)
10.0 Walk 1 (3min)
13.0 Run 2 (5 min)
18.0 Walk 2 (3min)
21.0 Run 3 (5 min)

26.0 Warm down walk (5 min)


Run 2

0.0 Warm up walk (5min)

5.0 Run 1 (8 min)
13.0 Walk 1 (5 min)
18.0 Run 2 (8 min)

25.0 Warm down walk (5 min)


Run 3

0.0 Warm up walk (5min)

5.0 Run 1 (20 min)

25.0 Warm down walk (5 min)

You'll be doing a different run each time this week.

Run 1

0.0 Warm up walk (5min)

5.0 Run 1 (5 min)
10.0 Walk 1 (3min)
13.0 Run 2 (8 min)
18.0 Walk 2 (3min)
21.0 Run 3 (5 min)

26.0 Warm down walk (5 min)


Run 2

0.0 Warm up walk (5min)

5.0 Run 1 (10 min)
13.0 Walk 1 (3 min)
18.0 Run 2 (10 min)

25.0 Warm down walk (5 min)


Run 3

0.0 Warm up walk (5min)

5.0 Run 1 (25 min)

25.0 Warm down walk (5 min)

You'll be doing the same run each time this week.

Run 1

0.0 Warm up walk (5min)

5.0 Run 1 (25 min)

30.0 Warm down walk (5 min)


You'll be doing the same run each time this week.

Run 1

0.0 Warm up walk (5min)

5.0 Run 1 (28 min)

33.0 Warm down walk (5 min)


You'll be doing the same run each time this week.

Run 1

0.0 Warm up walk (5min)

5.0 Run 1 (30 min)

35.0 Warm down walk (5 min)


© Sam
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