Hal's Plan

I decided at the beginning of the month to start a running program. I've never been a runner-ever. But it's in my blood. My dad would run 20 miles a day when he was a kid and even now he still runs around the neighborhood like a cheetah. It's pretty sad but the longest I've ever run was for a sale at the mall and I was at the wrong entrance and after realizing it I ran the other way to the right side of the entrance. I really need to, want to change that sad aspect of my life. Everyone at school runs 5K races as much as I go shopping on Amazon.com. (which is a lot!) I think it's very neat to run for a cause and I'd like to do that one day. So, 15 days ago I started the Hal Higdon's beggining runner's guide. So far I love it. On day 10 I was able to jog/walk for 2 miles in under 30 minutes. That may not sound as great but believe me that for me it is a BIG deal. I had tears rolling down my cheeks, not because I was in pain but because I set a goal and completed it. Here is Hal's plan. I know it works!

30/30 Plan: Here’s a simple 30/30 plan to get you going, featuring 30 minutes of exercise for the first 30 days. It is a routine similar to one that Chuck Cornett, a coach from Orange Park, Florida, used with beginning runners.

1. Walk out the door and go 15 minutes in one direction, turn around, and return 15 minutes to where you started: 30 minutes total.

2. For the first 10 minutes of your workout, it is obligatory that you walk: No running!

3. For the last 5 minutes of your workout, it is obligatory that you walk: Again, no running!

4. During the middle 15 minutes of the workout, you are free to jog or run--as long as you do so easily and do not push yourself.

5. Here’s how to run during those middle 15 minutes: Jog for 30 seconds, walk until you are recovered, jog 30 seconds again. Jog, walk. Jog, walk. Jog, walk.

6. Once comfortable jogging and walking, adapt a 30/30 pattern: jogging 30 seconds, walking 30 seconds, etc.

Follow this 30/30 pattern for 30 days. If you train continuously (every day), you can complete this stage in a month. If you train only every other day, it will take you two months. Do what your body tells you. Everyone is different in their ability to adapt to exercise. When you’re beginning, it is better to do too little than too much.