Running program

Are you looking to start a running program but not sure how? Below you will find a 13 week training program to stay injury free.

Things to focus on

  • No Pain! If it hurts… Stop what you are doing. The goal is pain free movementand try to. Take a day or two off from the activity that is causing pain. If it continues to persist, schedule a session with me.

  • A quiet foot fall. Your foot should touch the ground like a feather. No slapping.

  • Your forefoot or mid foot should strike the ground first, heel comes down after that. Do make sure your heel touches the ground. Otherwise, your calves will get very angry at you.

  • Quick cadence. Use a metronome to keep 180 steps per minute no matter how fast or slow you run.

  • Short stride with your feet landing directly beneath your hips, not in front of your body. This is true no matter what speed (slow jog, quick paced run or sprint).

  • Comfortable arm swing with shoulders relaxed downward. Don’t hold your arms rigid. Your right arm should move in tandem with your left leg and vice versa.

  • Your running gait stays the same no matter what your speed.  Jogging and sprinting should look virtually identical to each other.

Week 1
Day 1: Walk 5 minutes: Run 1 minute: repeat 5 times: 30-60 minute functional exercise
Day 2: 30-60 minute movement practice
Day 3: Walk 5 minutes: Run 1 minute: repeat 6 times
Day 4: Rest
Day 5: Walk 5 minutes: Run 1 minute: repeat 7 times.
Day 6: 30-60 minute movement practice
Day 7: Rest

Week 2
Day 1: Walk 5 minutes: Run 2 minutes: Repeat 3 times: 30-60 minute functional exercise
Day 2: 30-60 minute movement practice
Day 3: Walk 5 minutes: Run 2 minutes: Repeat 4 times
Day 4: Rest
Day 5: Walk 5 minutes: Run 2 minutes: Repeat 5 times.
Day 6: 30-60 minute movement practice
Day 7: Rest

Week 3
Day 1: Walk 5 minutes: Run 3 minutes: Repeat 4 times: 30-60 minute functional exercise
Day 2: 30-60 minute movement practice
Day 3: Walk 5 minutes: Run 3 minutes: Repeat 4-5 times
Day 4: Rest
Day 5: Walk 5 minutes: Run 3 minutes: Repeat 4-5 times.
Day 6: 30-60 minute movement practice
Day 7: Rest

Week 4
Day 1: Walk 5 minutes: Run 4 minutes: Repeat 3 times: 30-60 minute functional exercise
Day 2: 30-60 minute movement practice
Day 3: Walk 5 minutes: Run 4 minutes: Repeat 4 times
Day 4: Rest
Day 5: Walk 5 minutes: Run 4 minutes: Repeat 5 times.
Day 6: 30-60 minute movement practice
Day 7: Rest

Week 5
Day 1: Walk 5 minutes: Run 5 minutes: Repeat 3 times: 30-60 minute functional exercise
Day 2: 30-60 minute movement practice
Day 3: Walk 5 minutes: Run 5 minutes: Repeat 3-4 times
Day 4: Rest
Day 5: Walk 5 minutes: Run 5 minutes: Repeat 4-5 times.
Day 6: 30-60 minute movement practice
Day 7: Rest

Week 6
Day 1: Walk 4 minutes: Run 5 minutes: Repeat 3 times: 30-60 minute functional exercise
Day 2: 30-60 minute movement practice
Day 3: Walk 4 minutes: Run 5 minutes: Repeat 4 times
Day 4: Rest
Day 5: Walk 4 minutes: Run 5 minutes: Repeat 5 times.
Day 6: 30-60 minute movement practice
Day 7: Rest

Week 7
Day 1: Walk 3 minutes: Run 5 minutes:  Repeat 3-4 times: 30-60 minute functional exercise
Day 2: 30-60 minute movement practice
Day 3: Walk 3 minutes: Run 5 minutes: Repeat 4 times
Day 4: Rest
Day 5: Walk 3 minutes: Run 5 minutes: Repeat 5-6 times.
Day 6: 30-60 minute movement practice
Day 7: Rest

Week 8
Day 1: Walk 2 minutes: Run 5 minutes:  Repeat 4-5 times: 30-60 minute functional exercise
Day 2: 30-60 minute movement practice
Day 3: Walk 2 minutes: Run 5 minutes: Repeat 5-6 times
Day 4: Rest
Day 5: Walk 2 minutes: Run 5 minutes: Repeat 6-7 times.
Day 6: 30-60 minute movement practice
Day 7: Rest

Week 9
Day 1: Walk 2 minutes: Run 6 minutes: Repeat 4 times: 30-60 minute functional exercise
Day 2: 30-60 minute movement practice

Day 3: Walk 2 minutes: Run 6 minutes: Repeat 5 times
Day 4: Rest
Day 5: Walk 2 minutes: Run 6 minutes: Repeat 6-7 times.
Day 6: 30-60 minute movement practice
Day 7: Rest

Week 10
Day 1: Walk 2 minutes: Run 7 minutes: Repeat 3 times: 30-60 minute functional exercise
Day 2: 30-60 minute movement practice
Day 3: Walk 2 minutes: Run 7 minutes: Repeat 4 times
Day 4: Rest
Day 5: Walk 2 minutes: Run 7 minutes: Repeat 5-6 times.
Day 6: 30-60 minute movement practice
Day 7: Rest

Week 11
Day 1: Walk 2 minutes: Run 8 minutes: Repeat 3 times: 30-60 minute functional exercise
Day 2: 30-60 minute movement practice
Day 3: Walk 2 minutes: Run 8 minutes: Repeat 4 times
Day 4: Rest
Day 5: Walk 2 minutes: Run 8 minutes: Repeat 5-6 times.
Day 6: 30-60 minute movement practice
Day 7: Rest

Week 12
Day 1: Walk 1 minutes: Run 8 minutes: Repeat 3-4 times: 30-60 minute functional exercise
Day 2: 30-60 minute movement practice
Day 3: Walk 1 minutes: Run 8 minutes: Repeat 4-5 times
Day 4: Rest
Day 5: Walk 1 minutes: Run 8 minutes: Repeat 5-6 times.
Day 6: 30-60 minute movement practice
Day 7: Rest

Week 13
Take the walking out. You are now ready to run at least 30 minutes non-stop without pain.

If you are looking to start your movement practice, join the MoveWellRx tribe! Click here to start today. https://vimeo.com/ondemand/kbathletics

Becky Coots-Kimbley