Jun 24, 2013 10:52am
I am in no way saying this works for everybody and of course there is the patience aspect, but here is how I improved my ability to run.
Week 1: walk 1/2 a mile at a fast pace and then pick up a tolerable running pace for a 1/2 mile. Do this 4-5X a week. Alternate between running and walking in 1/2 mile increments, Going for a total of 3 miles if possible, don't worry about how long it takes it you. Don't get discouraged.
Week 2-3: walk 1/4 of a mile at a fast pace. Then run 3/4 of a mile at a tolerable pace. Do this 4-5X a week. Alternating between running and walking. going for a total of 3 miles. Do this for 2 weeks unless your feeling confident after only one week of this, in which case you can start the next step earlier.
Week: 4-5: run for a mile and walk for a 1/4 of a mile to rest your legs and catch your breath. After you walk 1/4 of a mile pick up the pace and run another mile and repeat for as far as you can. The goal is to end with 3 complete miles of RUNNING total, if your able to do more then go for it. The more the better.
Week 6: run....run....run....go as far as you can without walking. Once you reach that point where you MUST walk, walk for 60 seconds and start running again. Run as far as you can before you must walk and repeat the previous step. Do this for as far as you can.
After week 6 your goal becomes run as far as you can without walking with the motivation to continue to improve your distance and speed or if there is a set distance you want to run than work your way up to that.
You can jump any of the above weeks if your feeling confident. Listen to your body, your body will tell you if your ready. You can jump ahead or spend extra time on any of the above steps. But TRY not to spend more than 2 weeks on each. Push yourself, you will be sore. There is a difference between soreness and pain. Remember, listen to your body. I hope this helps you out and good luck!!