You’ve been out a couple of times and it feels ok. But how to go about the madness?

Maybe you just found an old pair of running shoes, maybe you bought new ones, and now you been out in the streets a little feeling the wind in your face and sun on your back.

You’ve been out a couple of times and it feels ok. But how to go about the madness? When I started running again I always ran too fast. And I hated it. I hated to run, because it was hard and I couldn’t run too long and it was just a dread to get out everytime I tried.

So, how to go about it?

I tell people to take it easy. And that might be hard. But most of us own a watch and this a pretty good way of doing it.

This is a 20 minute session.

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1. Start by walking for 5 minutes to get a little bit warm in your legs
2. Run for 1 minute, and then walk for 1 minute
3. Repeat the run/walk 5 times (that will be 10minutes)
4. Walk for 5 minutes to cool down

When you comfortably can handle the above you can extend the run part in these ways.

1. Run 75s and walk 45s, or run 90s and walk 30s
2. Run 2 minutes and walk 1 minute

When you comfortably can repeat the run section with 4x (run 2 minutes, walk 1 minute) it’s time to look for the full 30 minute session.

The 30 minute session.

1. Start by walking for 5 minutes to warm up
2. Run for 3 minutes and walk for 1 minute
3. Repeat the above 5 times
4. Walk for 5 minutes to cool down

That’s a 30 minute session. And when you can handle that you can handle anything.

In part 3 we will move up to the first 5k…