Friday Fitness: Run into IT

Run right, run safe, and run right into it. Many guests come up to me and say, “Jeff, I’ll never be a runner but I want to be, how can I get my stamina up and start to run non-stop for an exercise session?” If you’re interested in getting your aerobic capacity up, and looking to become a runner, the first step is truly believing that you can. No one wakes up and instantly becomes a running fool, but small gradual steps will progress you into your vision of running your next 5K race.

For Friday’s fitness workout today, I’ve actually got a perfect plan based off the ACE Fitness article “Ready to run?” Our H3 version is a sixteen week plan to get you on the right track in becoming a full fledged runner. Before starting this schedule, you should be already walking 3 times a week for roughly 20 to 30 minutes. Also, make sure that running is right for you. Individuals who favor walking should stick with what they enjoy, especially if you have orthopedic or heart problems. Running puts a lot of stress on our joints and knees; however for many of us (myself included) it can be the most enjoyable experience every time you hit the streets. Plus, as long as your cross training and listening to your body their won’t be an issue.

Read more for the entire plan - and let me know when you're running into it!  



By staying on point each week you’ll certainly unleash your inner runner quick than you’d ever imagine.

Week	Mon (T)	Wed (T)	Fri (T)	Intensity	Repeat
1	20	20	20	Moderate-pace walk
2	22	22	22	30 sec jog, 5 min walk	3x
3	22	22	22	45 sec jog, 5 min walk	3x
4	24	24	24	60 sec jog, 5 min walk	3x
5	24	24	24	30 sec jog, 4 min walk	4x
6	26	26	26	45 sec jog, 4 min walk	4x
7	26	26	26	60 sec jog, 4 min walk	5x
8	28	28	28	30 sec jog, 3 min walk	5x
9	28	28	28	45 sec jog, 3 min walk	6x
10	30	30	30	60 sec jog, 3 min walk	6x
11	30	30	30	60 sec jog, 2 min walk	8x
12	30	30	30	60 sec jog, 2 min walk	8x
13	35	35	35	90 sec jog, 1 min walk	10x
14	35	35	35	90 sec jog, 1 min walk	10x
15	40	40	40	2 min jog, 1 min walk	11x
16	30	30	30	Progress to cont. jogging
	*Total time includes 3 minute warm-up and 3 minute cool-down
	Intensity wise feel free to progress at faster rate

Check out the ACE Article for more tips: ACE FITNESS – Are you Ready to Run? http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=2580