If you’re feeling overwhelmed about getting fit for the ski season and don’t know where to start, this is for you. It’s called “Walk to Run”.
The worst thing you can do when you decide to get fit is overdo it. You’ll get sore and frustrated and probably experience a setback just as you get started.
Walk to Run is an approach that recognizes that despite humble beginnings, small successes breeds larger successes. It’s simple: start easy, and slowly build. Remember, humble beginnings. With time and patience I bet you will be able to run 6 km in just 6 weeks!
My physio introduced this to me when I decided to try to run again, and it worked. If it can work for me, it can work for you too!
Week one
Mon: Rest (Humble beginnings… Be patient, it’ll come!)
Tue: Run 1 min, walk 30 s. Repeat 10 times.
Wed: Rest
Thur: Run 1 min, walk 30 s. Repeat 15 times.
Fri: Rest
Sat: Rest
Sun: Run 2 mins, walk 60 s. Repeat 5 times.
Week two
Mon: Rest
Tue: Run 2 mins, walk 60 s. Repeat 8 times.
Wed: Rest
Thur: Run 2 mins, walk 30 s. Repeat 8 times.
Fri: Rest
Sat: Rest
Sun: Run 4 mins, walk 60 s. Repeat 4 times.
Week three
Mon: Rest
Tue: Run 4 mins, walk 60 s. Repeat 5 times.
Wed: Rest
Thur: Run 4 mins, walk 30 s. Repeat 5 times.
Fri: Rest
Sat: Rest
Sun: Run 6 mins, walk 120 s. Repeat 3 times.
Week four
Mon: Rest
Tue: Run 6 mins, walk 90 s. Repeat 3 times.
Wed: Rest
Thur: Run 6 mins, walk 60 s. Repeat 3 times.
Fri: Rest
Sat: Rest
Sun: Run 8 mins, walk 120 s. Repeat 3 times.
Week five
Mon: Rest
Tue: Run 8 mins, walk 90 s. Repeat 3 times.
Wed: Rest
Thur: Run 8 mins, walk 60 s. Repeat 3 times.
Fri: Rest
Sat: Rest
Sun: Run 12 mins, walk 120 s. Repeat twice.
Week six
Mon: Rest
Tue: Run 12 mins, walk 90 s. Repeat twice.
Wed: Rest
Thur: Run 12 mins, walk 120 s. Repeat 3 times.
Fri: Rest
Sat: Rest
Sun: Run 25 mins and see how far you can get! 6 km? Congratulations!
Runner Photo by Jenny Hill on Unsplash