Closer 2 the Run: Non-Runner to Runner Plan

Non-Runner to Runner Plan

Closer Fam!  We want everyone to be able to enjoy and participate in the Closer 2 the Run, regardless of whether you are a seasoned runner or not.  If you've been out of the game for awhile (or even if you have never been a runner) this 11 week structured plan will get you moving and ready to crush our annual run in paradise.  The key is to start out slow and listen to your body, don't be in a rush to get to the finish line!  If you have questions make sure to hit me up on IG @coachmyers_gutcheck

Keep in mind - the Closer 2 the Run is an all ages and abilities event!  You can choose to run, walk or even crawl across the finish line!

*note: 3 days per week or Day 1, Day2, Day 3 do not necessarily mean 3 days in a row.  Going every other day or M/w/f or something similar would be more ideal.

Weeks 1-2

- walking only, get your body used to moving!  If you have already been working out regularly you may want to skip this 2 week acclimation period and begin on week 3.

   30 minutes walking only - 3 x per week

Weeks 3-6

Day 1

   Walk 1 minute/run 1 minute - alternate back and forth for 20 minutes

Day 2

   Walk 2 minutes/Jog 30 seconds x 12 (30 minutes)

Day 3

   30 minutes jog max time/walk 2 minutes for recovery - repeat until 30 minutes is reached

no set run time on this one, just try to go as long as possible before taking that 2 minute recovery walk.  The goal each week should be to stretch out the time on your first run a little longer.

Weeks 7-8

Day 1 

   30 minutes - Walk 1 minute run 1 minute 

Day 2

   Jog 1 mile, walk 5 minutes, jog 1/2 mile

Day 3

   30 minutes jog max time/walk 1 minute for recovery - repeat until 30 minutes is reached

Weeks 9-10

Day 1 

   40 minutes - Walk 1 minute run 1 minute 

Day 2

   Jog 1 mile, walk 3 minutes, jog 1 mile, walk 5 minutes, jog 1 mile

Day 3

   30 minutes jog, walk only if necessary - goal is to be ready to run your 5k in 30 minutes!  If you are not there yet, that is ok, you will have some adrenaline on race day and undoubtably run a little faster.

Week 11 - 1 week out!!!

Taper - 2 days light jog 20 minutes

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