Hello friend!
It's been a while since my last post. At the beginning of the year, I took a break to refocus on myself and my goals. There's no "new year, new me" mantra this year, but rather a more refined and focused version of myself. If you're ready to start running but need to know where to begin, I'm glad you're here. You can start anywhere, but if you need help figuring out where to start, I'm here for you. As my sister says, "If you give me a plan, I can follow it, and you can teach me the reason along the way."
If you're a beginner runner or last ran a while ago, I suggest starting with my Beginner Progression #1 Workout, which you can find here. Then, move on to Progression #2, and finally, join us on 3. In this Progression, we're trading in our walking for a jog, but remember to listen to your body and walk if you need to.
Here's the plan: Beginner Running Workout Plan
Athlete Type:
Beginner Runner
Rejoining the Running Community
Adding to an existing exercise plan
Warm-up:
3-minute brisk walk
3 dynamic stretches
The Work:
Run for 2 minutes at an RPE (Rate of Perceived Exertion) of 5-7
Jog for 1 minute at an RPE of 3-5
Listen to your body
Complete the 8-minute jog/run progression, then walk for one minute and repeat the work cycle.
Cool-down:
3-4 minute jog to brisk walk
Recommendation: jog for minutes 1 and 2, brisk walk for minutes 3 and 4
Exercise Rx
Repeat this Progression at least 2-3 times for the next two weeks. If you need to scale down to Progression #1 or #2, do what's best for you.
As a beginner runner, what speed should my run be vs my jogs?
Short answer: I use the (Rate of Perceived Exertion) RPE scale when determining if I am in my target zone, and my watch also helps me monitor my effort and stay within my heart rate zones. For this run, my target RPE is 5 to 7 for runs and a jogs at a 3 to 5 RPE.
For added resistance, I love to add a 0.5 to 1.0 incline (treadmill), to walk on a small incline. If you’re taking your workout outside, be aware of your surroundings and workout if you can do so safely.
As always, let me know what you think.
I am not a medical professional. As a fitness coach, I do not provide healthcare, medical, or nutritional therapy services or attempt to diagnose, treat, prevent, or cure any physical, mental, or emotional issue.
I am not a licensed psychologist or specialist healthcare professional. My services do not replace the care of psychologists or other healthcare professionals.
The information provided on CrystalMoniqueCoaching.com is for informational purposes only and is not intended to substitute professional medical advice, diagnoses, or treatment. Always seek advice from your physician or other qualified healthcare provider before undertaking a new health regimen.
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Do not disregard medical advice or delay seeking medical advice because of information you read on CrystalMoniqueCoaching.com. Do not start or stop any medications without speaking to your medical or mental health provider.
Although I am a fitness coach, I am not YOUR fitness coach. All information CrystalMoniqueCoaching.com is for informational purposes only does not constitute medical advice, and does not establish any kind of patient-client relationship.
Please note that I don’t make any guarantees about the results of the information applied on CrystalMoniqueCoaching.com. I share educational and informational resources that are intended to help you succeed in becoming more active. You nevertheless need to know that your ultimate success or failure will be the result of your own efforts, your particular situation, and innumerable other circumstances beyond my knowledge and control.
