When other runners hear that I'm 85, their eyes get big and their mouths open wide and they say, "You're my hero." --Margaret Davis, who entered her first marathon at age 79.
She's my hero too.
Ok, so how do you become a runner if you have never run a day in your life? RunnersWorld.com has a great chart at the back of my activity book that is easy enough for anyone to accomplish. It starts with walking. Hey we do that everyday! Depending on your current activity level you may be able to skip a few of these stages. This first level of training is to get to a 5k level. I find that I do better if I actually find a race I want to participate in and plunk some money down. :) It works for me. So find a local 5k race for the fall, pay for it and then hit the road to prepare. You won't regret it, I promise!
**Week 1--Walk for 20 minutes, 4 days out of the week.
**Week 2--Walk for 30 minutes, 4 days out of the week.
**Week 3 (Stage 1)--Run 2 minutes, walk 4 minutes. Repeat sequence 5 times. Do this on 4 days out of the week.
**Week 4 (Stage 2)--Run 3 minutes, walk 3 minutes. Repeat sequence 5 times. Do this on 4 days out of the week.
**Week 5 (Stage 3)--Run 5 minutes, walk 2.5 minutes. Repeat sequence 4 times. Do this on 4 days out of the week.
**Week 6 (Stage 4)--Run 7 minutes, walk 3 minutes. Repeat sequence 3 times. Do this on 4 days out of the week.
**Week 7 (Stage 5)--Run 8 minutes, walk 2 minutes. Repeat sequence 3 times. Do this on 4 days out of the week.
**Week 8 (Stage 6)--Run 9 minutes, walk 2 minutes. Repeat sequence 2 times then run another 8 minutes. Do this on 4 days out of the week.
**Week 9 (Stage 7)--Run 9 minutes, walk 1 minutes. Repeat sequence 3 times. Do this on 4 days out of the week.
**Week 10 (Stage 8)--Run 13 minutes, walk 2 minutes. Repeat sequence 2 times. Do this on 4 days out of the week.
**Week 11-12 (Stage 9--Double Stage, meaning 2 week stage)--Run 14 minutes, walk 1 minutes. Repeat sequence 2 times. Do this on 4 days out of the week for 2 weeks.
**Week 13-14 (Stage 10--Double Stage, meaning 2 week stage)--Run 30 minutes. Do this on 4 days out of the week.
She's my hero too.
Ok, so how do you become a runner if you have never run a day in your life? RunnersWorld.com has a great chart at the back of my activity book that is easy enough for anyone to accomplish. It starts with walking. Hey we do that everyday! Depending on your current activity level you may be able to skip a few of these stages. This first level of training is to get to a 5k level. I find that I do better if I actually find a race I want to participate in and plunk some money down. :) It works for me. So find a local 5k race for the fall, pay for it and then hit the road to prepare. You won't regret it, I promise!
**Week 1--Walk for 20 minutes, 4 days out of the week.
**Week 2--Walk for 30 minutes, 4 days out of the week.
**Week 3 (Stage 1)--Run 2 minutes, walk 4 minutes. Repeat sequence 5 times. Do this on 4 days out of the week.
**Week 4 (Stage 2)--Run 3 minutes, walk 3 minutes. Repeat sequence 5 times. Do this on 4 days out of the week.
**Week 5 (Stage 3)--Run 5 minutes, walk 2.5 minutes. Repeat sequence 4 times. Do this on 4 days out of the week.
**Week 6 (Stage 4)--Run 7 minutes, walk 3 minutes. Repeat sequence 3 times. Do this on 4 days out of the week.
**Week 7 (Stage 5)--Run 8 minutes, walk 2 minutes. Repeat sequence 3 times. Do this on 4 days out of the week.
**Week 8 (Stage 6)--Run 9 minutes, walk 2 minutes. Repeat sequence 2 times then run another 8 minutes. Do this on 4 days out of the week.
**Week 9 (Stage 7)--Run 9 minutes, walk 1 minutes. Repeat sequence 3 times. Do this on 4 days out of the week.
**Week 10 (Stage 8)--Run 13 minutes, walk 2 minutes. Repeat sequence 2 times. Do this on 4 days out of the week.
**Week 11-12 (Stage 9--Double Stage, meaning 2 week stage)--Run 14 minutes, walk 1 minutes. Repeat sequence 2 times. Do this on 4 days out of the week for 2 weeks.
**Week 13-14 (Stage 10--Double Stage, meaning 2 week stage)--Run 30 minutes. Do this on 4 days out of the week.
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