Changing plans.

So, a while ago I made a running post about a plan that I found in an amazing running book.  It’s by Kara Goucher (olympic runner) and she calls it.. “The World’s Simplest Beginner Running Plan”. I’m reposting this for myself because I havent been running properly/at all this month and It’s killing me. For the next week I’m really going to work on my shin work-outs and preventative measures to not get shin splints, and then next week I hope to get back into this program in the mornings! I’m going to start on either week 2 or 3, depending on how I feel after the first run. 

My progress will be tracked with the tag “#ChanelRuns” from now on if your interested in seeing how it’s going. 

Here’s to hoping I can get back in the groove by Christmas!


The basics: 3 times a week, and one rest day in between each run (at least). I do a 5 min warm up and cool down by walking.

Week 1: Run 1 minute, walk 90 seconds. Repeat 8 times.

Week 2: Run 2 minutes, walk 1 minute. Repeat 7 times.

Week 3: Run 4 minutes, walk 1 minute. Repeat 6 times.

Week 4: Run 6 minutes, walk 2 minutes. Repeat 4 times.

Week 5: Run 9 minutes, walk 2 minutes. Repeat 3 times.

Week 6: Run 12 minutes, walk 1 minute. Repeat 3 times.

Week 7: Run 15 minutes, walk 1 minute, Run 15 minutes.

Week 8: Run 30 minutes continuously.

Wish me luck!

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