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Start Running — 6-Week Initiation Plan
Text and training plan by Mary-Lou Butterfield
Running is a sport that may seem simple, but represent a great challenge for those who want to integrate it into their daily lives. If we try to progress too quickly and in the wrong way, several unfortunate surprises can slow us down, such as injuries and exhaustion.
Want to incorporate running into your summer activities? Our friend, coach of Le Coureur running clubs and founder of the company Courir pour se découvrir offers you here an initiation plan to get you started in the right way!
Before you begin, here are some important concepts to understand:
Workouts:
Before moving on to the next week of the proposed plan, make sure you can do the previous one, also don't just repeat the current one. This is a general plan and everyone's progress is different, so be patient with yourself, and enjoy this moment for yourself!
Intervals:
The interval principle requires you to alternate different speeds of movement. As in the table, you will have to alternate slow running (jog) with slow walking. This way of training will gradually lead you to run longer continuously.
Initiation to running plan
The initiation plan is built over 6 weeks. The proposed outings are 3 or 4 per week: day 3 of each week is optional, depending on your motivation! Ideally, you should go out on Mondays, Wednesdays, Thursdays (optional) and Saturdays.
Before and after each workout, do 10 minutes of walking.The goal is to increase your total amount of runs, not to run fast.Interval walking is slow walking, the purpose of this is to recover.
Caption: ' = seconds | ' = minutes
| Day 1 | Day 2 | Day 3 | Day 4 | |
| Week. 1 |
5 x (30" run / 90" walk) |
4 x (60" run / 2' walk) | 8 x (30" run / 90" walk) | 30 mins. brisk walk |
| Week. 2 | 8 x (30" run / 90" walk) | 5 x (60" run / 2' walk) | 10 x 30''stroke/ 90''marche | 30 mins. walkingfast |
| Week. 3 | 8 x (45’’ run/ 75’’ walk) | 4 x (2’ run/ 2’ walk) |
8 x (30'' stroke/ 90'' marche) |
5 mins. run or35 min. brisk walk |
| Week. 4 | 8 x (60’’ run / 1’30 walk) | 2 x (3' run/ 2' walk) | 4 to 6 x (2' run/ 2' walk) | 8 min. run or35 min. brisk walk |
| Week.5 | 6x (90'' run / 2' walk) | 2 x (4'run / 2' walk) | 4at 6 x (2' run / 2' walk) | 10 min run or15x (30'' run / 60'' walk) |
| Week. 6 | 5 x (2' run / 2' walk) | 4 x (3' run /2' walk) | Brisk walk 40 min. |
12 mins. run or6 to 8 x (2' run / 2' walk) |
Want to join a running training group at your level to stay motivated? Think of our Club de course Le Coureur! Your club membership gives you access to 1 supervised training per week and a weekly outing between Club members.
Mary-Lou Butterfield offers you professional follow-up and personalized plans with Courir to discover yourself. Several running groups are also available, and the 6-week sessions start several times a year. Find out!
