Here is a 5-week training schedule to start you on your running adventure, one mile at a time.
Week 1: April 24-30
Run for 10 minutes or 1 mile (whichever comes first) at an effort level that feels relaxed. Don’t push the pace. If you need to walk, then walk. There is no physical benefit to pushing past what is currently within your comfort zone. You need to run comfortable before you can run fast. Try to do this 4-days this week. Sunday is your designated “recovery run” so try to keep it light (walking is recommended).
- Tuesday: 10 minutes or 1 mile (whichever comes first).
- Thursday: 10 minutes or 1 mile (whichever comes first).
- Saturday: 10 minutes or 1 mile (whichever comes first).
- Sunday: 10 minutes or 1 mile (whichever comes first). Go extra easy today. It’s your recovery day!
Week 2: May 1-7
Continue to run for 10 minutes or 1 mile at an effort level that feels relaxed (4 x week). If you feel ready for more of a challenge, pick 2 days to extend the run by 5 minutes or .5-mile (whichever comes first). Continue to keep the effort comfortable, especially on your recovery run day. If you’re not doing so already, practice running in the evening at least 1 x week to simulate race conditions.
- Tuesday: 10 minutes or 1 mile (whichever comes first) or 15 minutes or 1.5 miles (whichever comes first)
- Thursday: 10 minutes or 1 mile (whichever comes first).
- Saturday: 10 minutes or 1 mile (whichever comes first) or 15 minutes or 1.5 miles (whichever comes first).
- Sunday: 10 minutes or 1 mile (whichever comes first). Go extra easy today. It’s your recovery day!
Week 3: May 8-14
Continue to gradually lengthen your run time or run distance from 10 minutes to 15 minutes or 1 mile to 1.5 miles up to 3 x week. Maintain your recovery run or walk of 10 minutes 1 x week.
- Tuesday: 15 minutes or 1.5 miles (whichever comes first)
- Thursday: 15 minutes or 1.5 miles
- Saturday: 15 minutes or 1.5 miles
- Sunday: 10 minutes or 1 mile (whichever comes first). Go extra easy today. It’s your recovery day!
Week 4: May 15-21
Pick a day this week to do a “mile time trial.” Go to a track or a flat bike path and run 1 mile at a slightly less comfortable pace than normal. Be sure to run easy for 5 minutes, or .5-mile, beforehand (warm-up) and after (cool down). Time yourself running the mile distance with a stop watch. This first mile time provides a good baseline for you to use as you continue running. With consistent training, your time will gradually get faster and faster.
- Tuesday: 5 minutes or .5 mile warm-up + 1 mile time trial + 5 minutes or .5 mile cool down.
- Thursday: 15 minutes or 1.5 miles
- Saturday: 15 minutes or 1.5 miles
- Sunday: 10 minutes or 1 mile (whichever comes first). Go extra easy today. It’s your recovery day!
Week 4: May 22-27
This is race week so you will run very easy up to race day. It’s better to run easy than not at all before a race so your muscles stay primed and ready. It’s also very beneficial to do a recovery run or walk the day after a race.
- Tuesday: 10 minutes or 1 mile (whichever comes first).
- Thursday: 10 minutes or 1 mile (whichever comes first).
- Friday: Festival of Miles 1 Mile Race. You can do this!!!
- Saturday: 10 minutes. Go extra easy today. It’s your recovery day!
If you have questions about this training schedule, please email Tia Accetta, tia@runtucson.net
Happy training!