Getting Started - 6 Week Beginning Training Program by Eric Orton

Average Weekly Training Hours 02:37
Training Load By Week
Average Weekly Training Hours 02:37
Training Load By Week

This 6-week program is designed specifically for those just starting to run. Your runs will incorprate walking and running all within specific heart rate training zones, so a heart rate monitor is required. Working within your own heart rate zones allows you to always be working within your ability while you gain running confidence and endurance. During your first week of training, you will be instructed how to perform your own heart rate test to establish these individualized training zones.

Sample Day 1
0:30:00
Program Start-up vVO2 Test - 1 mile.

WU: 20 min. of easy jogging or a mix of walking and jogging. TEST: The test is best done on a track or flat course. TEST - After your WU, run as steady as you can for One MILE. This effort should be as hard as you can run STEADY. Do not go out too hard and struggle to finish. It is better to error on starting too easy. CD: 5-10 minutes nice and easy walking.

Data RECORD: Capture your average heart rate for the test and estimate your distance traveled so you have a camparision for your week 8 test. Follow the directions below to create your HR training zones.

Sample Day 2
0:10:00

Today work on building your foot strength. Foot strength is vital for injury prevention and your run strength. Run EASY barefoot on an all-weather field or manicured grass turf. If this is not possible, I recommend using Nike Free shoes or Vibram FiveFingers for this run, preferably on soft terrain/trail. After the run, stretch your calves.

Sample Day 3
0:35:00

WU: 10 min. in zone 1-2. Walk if and when you need to, to remain in zone. MS: 10-20 min. running as steady as you can in zone 2-3. When your HR hits high zone 3, walk until it comes down to low zone 2 and start running again. Continue this pattern. CD: 5' walking.

Sample Day 4
0:10:12

Today work on building your foot strength. Foot strength is vital for injury prevention and your run strength. Run EASY barefoot on an all-weather field or manicured grass turf. If this is not possible, I recommend using Nike Free shoes or Vibram FiveFingers for this run, preferably on soft terrain/trail. After the run, stretch your calves.

Sample Day 6
0:35:00

WU: 10 min. in zone 1-3, walking as needed. MS: 3-6 X 15 sec. steep hill repeats with 2-3 min. RI. These should be done at a strong, progressive effort. Focus on starting out fairly easy and ending moderately hard. Go by what feels hard for you. These should not be a max effort. Train, don't strain. This means that the focus should be on consistency. Have a goal to be consistent with all of these at the same quality. CD: Zone 1-2.

Sample Day 7
0:35:00

WU: 10 min. in zone 1-2. Walk if and when you need to, to remain in zone. MS: 10-20 min. running as steady as you can in zone 2-3. When your HR hits high zone 3, walk until it comes down to low zone 2 and start running again. Continue this pattern. CD: 5' walking.

Sample Day 8
0:10:12

Today work on building your foot strength. Foot strength is vital for injury prevention and your run strength. Run EASY barefoot on an all-weather field or manicured grass turf. If this is not possible, I recommend using Nike Free shoes or Vibram FiveFingers for this run, preferably on soft terrain/trail. After the run, stretch your calves.