Let's Get Moving!
Join me, and my dog, Tebow for 8 weeks getting from running zero minutes to 30 minutes a day. It’s been a long winter and wet spring in Indiana. My dog Tebow and I have been walking when the weather cooperates, which, you know, is not enough. I really need to get back to running. Not that I’ve ever been really consistent about it, but I know at my age, it’s getting more crucial to keep moving. So, Tebow and I are starting an 8 week program to go from running zero minutes to running 30 minutes. The basics come from a 2012 Runner’s World plan that my husband Rodger used years ago and swears by.
As they say, before starting any workout consult with your doctor, warm-up, cool down, drink water after, don’t stretch before, and wear decent shoes. Now, with the fine print out of the way. Let’s get started. Even though you may be tempted to skip a week or a day, FOLLOW THE PLAN!
Week 1
Monday: Run 1 min, Walk 2 min, Repeat 10X
Tuesday: Easy 30 minute walk
Wednesday: Run 1 min, Walk 2 min, Repeat 10X
Thursday: Easy 30 minute walk
Friday: Run 1 min, Walk 2 min, Repeat 10X
Saturday: Run 1 min, Walk 2 min, Repeat 10X
Sunday: Rest
Tip: I use my phone to time each section. The hardest part is remembering which repeat I’m on. I find it easiest to count down from 10 rather than up from 1 and to say out loud, at every change which number I am on. For example, “Run 3” or “walk 8”. I also discovered my phone fits in a zip-lock plastic bag so I can keep it out in the rain (no excuses for skipping a run) and it will still respond to the touch.
Week 2
Monday: Run 2 min, Walk 1 min, Repeat 10X
Tuesday: Walk easy 30 min
Wednesday: Run 3 min, Walk 1 min, Repeat 7X, Run 2 min
Thursday: Walk easy 30 min
Friday: Run 4 min, Walk 1 min, Repeat 6X
Saturday: Run 4 min, Walk 1 min, Repeat 6X
Sunday: Rest
Week 3
Monday: Run 5 min, Walk 1 min, Repeat 5X
Tuesday: Walk easy 30 min
Wednesday: Run 5 min, Walk 1 min, Repeat 5X
Thursday: Walk easy 30 min
Friday: Run 6 min, Walk 1 min, Repeat 4X, run 2 min
Saturday: Run 6 min, Walk 1 min, Repeat 4X, run 2 min
Sunday: Rest
Week 4
Monday: Run 8 min, Walk 1 min, Repeat 3X, Run 3 min
Tuesday: Walk easy 30 min
Wednesday: Run 9 min, Walk 1 min, Repeat 3X
Thursday: Walk easy 30 min
Friday: Run 10 min, Walk 1 min, Repeat 2X, run 8 min
Saturday: Run 11 min, Walk 1 min, Repeat 2X, run 6 min
Sunday: Rest
Week 5
Monday: Run 12 min, Walk 1 min, Repeat 2X, Run 4 min
Tuesday: Walk easy 30 min
Wednesday: Run 13 min, Walk 1 min, Repeat 2X, run 2 min
Thursday: Walk easy 30 min
Friday: Run 14 min, Walk 1 min, Repeat 2X
Saturday: Run 15 min, Walk 1 min, Run 14 min
Sunday: Rest
Week 6
Monday: Run 16 min, Walk 1 min, Run 13 min
Tuesday: Walk easy 30 min
Wednesday: Run 17 min, Walk 1 min, run 12 min
Thursday: Walk easy 30 min
Friday: Run 18 min, Walk 1 min, Run 11 min
Saturday: Run 19 min, Walk 1 min, Run 10 min
Sunday: Rest
Week 7
Monday: Run 20 min, Walk 1 min, Run 9 min
Tuesday: Run 20 min, Walk 1 min, Run 9 min
Wednesday: Run 22 min, Walk 1 min, run 7 min
Thursday: Walk easy 30 min
Friday: Run 24 min, Walk 1 min, Run 5 min
Saturday: Run 26 min, Walk 1 min, Run 3 min
Sunday: Rest
Week 8
Monday: Run 27 min, Walk 1 min, Run 2 min
Tuesday: Run 20 min, Walk 1 min, Run 9 min
Wednesday: Run 28 min, Walk 1 min, run 1 min
Thursday: Walk easy 30 min
Friday: Run 29 min, Walk 1 min
Saturday: Run 30 min – You did it!!!!!
Sunday: Rest
