Hello My Long Lost Love! #running Beginner Running Plan

running quote

Before becoming a Mum, my love and energy went into running. The high of running was unlike anything I had ever experienced. Crossing that finish line, knowing that you trained so hard. All the effort you put in. The blood, sweat and tears that were sunk into my clothes. How strong you have become in the “x” amount of time you were training.

I was training for a marathon when I heard a horrifying “pop” in my knee. I then spent the next 6 months strengthening my knee, working on health and making sure I could go the distance. THEN, I got pregnant, I had just started back running. My physio told me to take it easy. I continued to run because I love it.

When you’re pregnant, your body starts to produce a hormone called ‘relaxin’. It does exactly what it sounds like. It helps to relax the muscles, ligaments, joints for the ‘big day’, D Day, delivery day. So running with a freshly recovered knee injury, the relaxin hormone didn’t help my knee, it started to take a toll. Then I found yoga. I put running on the back burner for the time being and focused on yoga. I fell in love.

When I had my first child, I focused on yoga and getting my strength back. I wanted to make sure I was strong again before I started training for a run. I needed to worry about my health now, not the distance.

Guess what happened when I felt I was strong enough to run again. I got pregnant. Running was still a thing I use to do. Back on the back burner running went again.

For those of you trying to figure out, it’s been over 3 years since I have been serious about running. I’ve laced up a couple times but not like I use to. Quick jog around the block, sucking wind.

Well the time has come! I went for my first run, and it felt AMAZING!!!!  I dusted my shoes off and pulled out my running clothes, they were a bit snug but did the job. I took my kids with me (let Daddy sleep in). I will have to get use to running with a double stroller. I could feel my muscles screaming, THANK YOU, THANK YOU, THANK YOU! Time to fall in love again.

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After many hours of research and becoming familiar with running and terms and training again, this is what I’ve come up with. This may not be what works for you, if you are unsure, please visit your local running store or speak with your doctor.
BEGINNER RUNNING PLAN

I would first off like to state that in no way am I an expert in this area. This training schedule is what I found has worked best for me!
Here is a simple 5 week plan that you can add on to.
Frequency is based on 3 – 4 times per week, I’ve also included this to have a yoga and/or pilates class once or twice a week. Allow for 2 rest days, rest days are JUST as important as days you work out. I like to take my rest days on Tuesday and Fridays (I find those are the busiest days in my family’s life).

WEEK 1
Warm up: 3 min power walk
Run 2 mins, walk 2 mins x 7 (28 minutes)
Cool down: 3 min power walk to normal walking pace

WEEK 2
Warm up: 3 min power walk
Run 3 min, walk 1 min x 7 (28 minutes)
Cool down: 3 minute power walk to normal walking pace

WEEK 3
Warm up: 3 min power walk
Run 4 min, walk 1 min x 6 (30minutes)
Cool down: 3 min power walk to normal walking pace

WEEK 4
Warm up: 3 min power walk
Run 5 min, walk 30 seconds x 6 (33 minutes)
Cool down: 3 min power walk to normal walking pace

From here you can continue to build your running regimen by adding 3 – 5 mins to your workout and decreasing you walk time every 1 -2 weeks until you feel you have achieved your goal or you feel you are ready for a more intense training schedule.

WEEK 5
Warm up: 3 min power walk
Run 6 mins, walk 20 seconds x 6 (38 minutes)
Cool down: 3 min power walk to normal walking pace

Good luck on your running adventure and I hope that you found this as helpful as I have.

xoxo Ashley

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