Skip Navigation Links
 



                     


 



   
    Learn More     Subscribe    
Join Now!      Login
 
 
 
FREE HEALTH
NEWSLETTER
 
 
Breathing Quiz
Which of the following health conditions is not directly benefited by breathing exercises?
 
 
 
 
K
eeping Fit
 


From Walking to Running in Ten Weeks

© Wayne L. Westcott PhD

The following is one in an ongoing series of columns entitled Keeping Fit by Wayne L. Westcott PhD. View all columns in series

SAMPLE TRAINING SCHEDULE
Week One: Mon. Wed. Fri. Walk 2 miles
Tue. Thu. Sat. Jog 1 mile, walk 1 mile - repeat 2 times
Week Two: Mon. Wed. Fri. Walk 2 miles
Tue. Thu. Sat. Jog 1 mile, walk 1 mile - repeat 3 times
Week Three: Mon. Wed. Fri. Walk 2 miles
Tue. Thu. Sat. Jog 1 mile, walk 1 mile - repeat 4 times
Week Four: Mon. Wed. Fri. Walk 2.5 miles
Tue. Thu. Sat. Jog ¸ mile, walk 1 mile - repeat 2 times
Week Five: Mon. Wed. Fri. Walk 2.5 miles
Tue. Thu. Sat. Jog ¸ mile, walk 1 mile - repeat 3 times
Week Six: Mon. Wed. Fri. Walk 2.5 miles
Tue. Thu. Sat. Jog ¸ mile, walk 1 mile - repeat 4 times
Week Seven: Mon. Wed. Fri. Walk 3 miles
Tue. Thu. Sat. Jog 3/4 mile, walk 1 mile - repeat 2 times
Week Eight: Mon. Wed. Fri. Walk 3 miles
Tue. Thu. Sat. Jog 3/4 mile, walk 1 mile - repeat 3 times
Week Nine: Mon. Wed. Fri. Walk 3 miles
Tue. Thu. Sat. Jog 1 mile, walk 1 mile - repeat 2 times
Week Ten: Mon. Wed. Fri. Walk 3 miles
Tue. Thu. Sat. Jog 2 miles continuously

Congratulations! If you follow this progressive program of gradually increased running segments you should make a safe, sensible and successful transition from two miles of walking to two miles of continuous running. The combination of walking and running on alternative days is highly recommended, as it reduces your risk of overuse injuries and enhances your exercise variety. Even elite runners follow a slow pace day - fast pace day training protocol.

Of course, if you prefer to run more frequently, that is fine. One approach is to alternate shorter runs on Mondays, Wednesdays, and Fridays (e.g. two miles) with longer runs on Tuesdays, Thursdays, and Saturdays (e.g. three miles). Just be sure to follow the safety guidelines and avoid overdoing a good thing. Also, if you experience any signs of overtraining (fatigue, muscle soreness, joint tenderness, or any sustained aches/pains) be sure to cut back your running workouts (frequency, distance, or both).

Add your comment   CONTINUED      Previous   1  2  3  Next   
About The Author
Wayne L. Westcott, Ph.D., is fitness research director at the South Shore YMCA in Quincy, MA. He is strength training consultant for numerous national organizations, such as the American Council on Exercise, the American Senior Fitness Association, and the National Youth......more
 
Share   Facebook   Buzz   Delicious   Digg   Twitter  
 
 
 
 
 
 
From Our Sponsor
 
 
 
 
 
 
Featured Events
Wellness Inventory Certification Training - Level I
     February 18-May 20, 2014
     Los Angeles, CA USA
 
Additional Calendar Links
 
Wellness, Feeling, dimension!

Search   
Home       Wellness       Health A-Z       Alternative Therapies       Find a Practitioner       Healthy Products       Bookstore       Wellness Inventory
Healthy Kitchen       Healthy Woman       Healthy Man       Healthy Child       Healthy Aging       Wellness Center       Nutrition Center       Fitness Center
Free Newsletter      What Doctor's Don't Tell You      Stevia.com      Discount Lab Tests      First Aid      Global Health Calendar      Privacy Policy     Contact Us

Disclaimer: The information provided on HealthWorld Online is for educational purposes only and IS NOT intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek professional medical advice from your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.