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Runner's Resource Guide: New Runner's Training Program
- Good Health
- Commitment to Run
- Additional Exercises
- Running for Your Heart
- Walk 30 min/mile x 20 min. = .67 miles
- Walk 20 min/mile x 20 min. = 1 mile
- Walk 15 min/mile x 20 min. = 1.33 miles
- Alternately walk 50 steps,
jog 50 steps x 20 min. = 1.40 miles - Alternately walk 50 steps,
jog 100 steps x 20 min. = 1.48 miles - Alternately walk 50 steps,
jog 200 steps x 20 min. = 1.57 miles - 12.0
- 11.5
- 11.0
- 12.0
- 11.5
- 11.0
- 10.5
- 10.0
- 9.5
- 8.5
- 9.0
- 8.5
- 8.0
- 8.0
- 7.5
- 7.5
People who are physically active one or more times a week and do not suffer from a chronic medical condition, such as high blood pressure or heart disease, can begin a training program. However, if you are over 35 and have been sedentary for a few years, a physician's examination and a stress test are recommended. While the stress test is not an exclusive indicator of a healthy heart, it will highlight some serious heart problems which might modify a running program. Also, an orthopedic exam may reveal problem areas before they arise.
If you are going to run, you should do it regularly, at least 3 days a week, on an alternate day basis. 'Mat's why it's best to schedule a specific time each day for running. Make it a normal activity of your everyday life. Initiate a running program slowly over several weeks.
Strengthening and stretching exercises are important to prevent injury and help increase your ability to run. Stretching should be done daily, and strengthening exercises every other day.
To produce an optimal conditioning effect on the heart, your exercise must bring your heart to 50% to 85% of your maximum heart rate. To calculate your maximum heart rate: subtract your age from 220; multiply the result first by .75, then by .85. The result is the heart rate range which should be maintained while exercising. Here's how it would work out for a 30-year-old:
220 - 30 = 190 (predicted maximum heart range)
.50 x 190 = 95 (low end of range)
.85 x 190 = 162 (high end of range)
This runner's heart rate should range between 95 and 162.
More precise target ranges are possible following oxygen consumption testing. To produce a training effect, you must function at 50% to 85% of the maximum heart rate at least three times a week, preferably on alternate days, for 30-45 minutes each day. Exercise prescription is best determined by performing a stress test such as the one provided by NISMAT. This type of test helps identify the zone of effort you are most likely to derive benefit from.
Preliminary Training Program
Below is a preliminary progressive training program. Upon completion of the first day at stage one, immediately count your pulse. If your pulse is below the heart rate at which you should be functioning, go to step two the next time you train. Continue "stepping up," if needed, until you find the correct stage to produce the desired heart rate. Then, progress in the time intervals indicated.
| PACE | WEEKS |
|---|---|
| |
2 |
| |
2 |
| |
2 |
| |
2 |
| |
2 |
| |
2 |
Progressive Training
Once you reach this level, you must always do stretching exercises before and after the workout. Do NOT progress more rapidly than what is indicated.
| Pace (min/mile) | Time (min) | Distance (miles) | Weeks |
|---|---|---|---|
| |
20 | 1.67 | 3 |
| |
20 | 1.74 | 2 |
| |
20 | 1.82 | 2 |
| |
25 | 2.08 | 2 |
| |
25 | 2.17 | 2 |
| |
25 | 2.27 | 2 |
| |
25 | 2.38 | 2 |
| |
25 | 2.50 | 2 |
| |
25 | 2.63 | 2 |
| |
25 | 2.94 | 3 |
| |
30 | 3.33 | 2 |
| |
30 | 3.53 | 2 |
| |
35 | 4.37 | 3 |
| |
40 | 5.00 | 3 |
| |
35 | 4.67 | 3 |
| |
40 | 5.33 |
Level 22 is a maintenance level. However, some people may not be able to exceed the pace of level 17. If this is your situation, just add time to your running session. If two or more days of running are missed consecutively, go back to the previous level for at least one week.
Taking Your Pulse
| It's easy to take your own pulse. First, find your radial artery, located on the inner side of your wrist, below the thumb. (See diagram.) Place the index and middle fingers of your other hand lightly over the radial artery. Count the number of beats for 15 seconds. Multiply this number by four. The result is your heart rate. |  |