Give your body the 20-minute run-around
TOPIC
Strengthen your mind and body
If the thought of starting a running program stops you in your tracks, think again. You can ease into it by combining walking and running and you'll soon be on your way to an all-out 20-minute jog. This easy-to-follow plan will be with you every step of the way.
Keep these tips in mind:
- Go at your own pace. With this program, speed is not important.
- Make sure you're wearing the proper shoes. A quick stop into a store that specializes in walking/running shoes is a good investment.
- Check with your doctor. If you haven’t exercised in a while — or ever — ask your doctor if this program is for you.
- Remember to rest. Try to follow this program three times a week and schedule rest days in between sessions.
- Warm-up/cool-down. Like any exercise, warm up slowly and give your body time to cool-down before you call it a day.
- Listen to your body. Only you know when it's time to give your body a rest. If you develop any aches or pains while running, it's time to stop.
| WALK | RUN | REPEAT | TOTAL MINUTES | SCHEDULE IT (Set aside no more than three days this week to follow the plan.) | UPDATE (Use this column to give yourself a gold star or tips to make next week's workout even better.) | |
|---|---|---|---|---|---|---|
| Week One | Walk for 5 minutes | Run for 1 minute | 4 times | 24 minutes | ||
| Week Two | 4.5 minutes | 1.5 minutes | 4 times | 24 minutes | ||
| Week Three | 4 minutes | 2 minutes | 4 times | 24 minutes | ||
| Week Four | 3.5 minutes | 2.5 minutes | 4 times | 24 minutes | ||
| Week Five | 3 minutes | 3 minutes | 4 times | 24 minutes | ||
| Week Six | 2.5 minutes | 3.5 minutes | 4 times | 24 minutes | ||
| Week Seven | 2 minutes | 4 minutes | 4 times | 24 minutes | ||
| Week Eight | 1.5 minutes | 4.5 minutes | 4 times | 24 minutes | ||
| Week Nine | 1 minute | 5 minutes | 4 times | 24 minutes | ||
| Week Ten | 0.5 minutes | 5.5 minutes | 4 times | 24 minutes | ||
| Week Eleven | 20 minutes! |
Not a timekeeper?
If you'd rather not be strapped down to your wristwatch every time you train, try one of these methods:
- Find a local indoor or outdoor track (your neighbourhood school may have one). Once there, walk for a minute and use the track markings to see how far you can go. Do the same with a jog. Once you have a general idea of the distance you travel, you can leave the stopwatch at home. Or:
- Only time yourself the first time you train in any given week and note how you feel. For example, if you train on Mondays, Wednesdays and Fridays, strap on your wristwatch on Monday only. Consider Wednesdays and Fridays your "time-off" days but try to keep the same level of exertion as you did on Monday.
NOTE: With either of these methods, it's important to listen to your body since it's easy to overdo it.