Starting A Running Program When Overweight Level 7

Welcome to the end of the program, it took months but you finally arrived. How do you feel? You have bragging rights now and go tell everyone what you have accomplished. Here are some tips to keep you going:

1.   Set a goal.  For example, run a 5 kilometer race.  Find one in your area

2.   Change your running shoes every 6 months this will help keep you injury free

3.   Always warm up with a walk or slow jog and always stretch after your cool-down

4.   Take a yoga or stretching class to keep you flexible

My next series will be on how to turn a runner into a racer. Thanks for coming to the end of this program.

Week 25    
Walk 2 minutes 
Run 5 minutes 30 seconds & walk 1 minute 3 times
Run 6 mins & walk 1 minute (1 time)  Cool-down 2 minutes

                

Week 26    
Walk 2 minutes
Run 6:00 minutes & walk 1 minute (3 times)
Run 7 minutes (1 time)  Cool-down 2 minutes

                 

Week 27   
Walk 1 minute
Run 7 minutes & walk 1 minute (3 times)
Run 8 minutes (1 time)  Cool-down 2 minutes
                    
                   

Week 28    
Walk 1 minute
Run 10 minutes & walk 2 minutes (2 times)
Run 5 minutes (1 time)  Cool-down 2 minutes
               
                    

Week 29    
Walk 1 minutes
Run 15 minutes & walk 2 minutes (1 time)
Run 5 minutes (1 time)  Cool-down 2 times

Week 30    
Walk 1 minutes
Run 20 minutes & walk 2 minutes
Run 5 minutes (1 time)  Cool-down 2 times

Stretching exercises

Quadricep stretch

Calf stretch

Hamstring stretch

Level 1 or Phase 1

Level 2 or Phase 2 

Level 3 or Phase 3

Level 4 or Phase 4

Level 5 or Phase 5
Level 6 or Phase 6
Level 7 or Phase 7