Running has never been a passion of mine. Far from it, I have always HATED running with a passion.
Anything but running. I can't think of a healthy activity or sport I have feared and detested more.
However, I am a glutton for punishment, love to challenge myself and am prone to making impulsive, often irrational decisions. Plus I am out of shape and need to lose a bit of weight. All that led to me signing up for a, wait for it...
A half-marathon. 😕
13+ miles of unadulterated running joy. Right? Or not...
I describe what led to this seemingly ridiculous decision in my post last week.
I have about 5 months left before I attempt this craziness and I have to start small. I don't think I can run a mile without stopping right now, so have a long way to go.
That's what led me to search for a plan that would get me from a running zero to a marathon hero.
That's when I found the 8 week incremental running plan.
Zero to 2 Miles in 8 Weeks!? Here are the Specifics
Noob alert! The 8 week running plan is geared towards the complete novice like me.
The plan is basically to run 4 times a week - Mondays, Wednesday, Fridays and Saturdays.
In the first week, you are alternating a two minute walk with a one minute run for 30 minutes. By the time the last day of week 8 rolls around you are supposed to be able to comfortably run 2 miles without stopping in that same 30 minute period. Holy what?!
The 8 Week Incremental Running Plan Calendar
Week 1
Monday - Run for 1 minute, walk for 2 minutes, repeat 10 times.
Tuesday - Walk for 30 minutes.
Wednesday - Run for 1 minute, walk for 2 minutes, repeat 10 times.
Thursday - Walk for 30 minutes.
Friday - Run for 1 minute, walk for 2 minutes, repeat 10 times.
Saturday - Run for 1 minute, walk for 2 minutes, repeat 10 times.
Sunday - Rest. Chillax. Don't drink too many beers.
Week 2
Monday - Run for 2 minutes, walk for 1 minute, repeat 10 times.
Tuesday - Walk for 30 minutes.
Wednesday - Run for 2 minutes, walk for 1 minute, repeat 10 times.
Thursday - Walk for 30 minutes.
Friday - Run for 2 minutes, walk for 1 minute, repeat 10 times.
Saturday - Run for 2 minutes, walk for 1 minute, repeat 10 times.
Sunday - Rest. Put your feet up. But not for too long.
Week 3
Monday - Run for 5 minutes, walk for 1 minute, repeat 5 times.
Tuesday - Walk for 30 minutes.
Wednesday - Run for 5 minutes, walk for 1 minute, repeat 5 times.
Thursday - Walk for 30 minutes.
Friday - Run for 6 minutes, walk for 1 minute, repeat 4 times. Run for 2 minutes.
Saturday - Run for 6 minutes, walk for 1 minute, repeat 4 times. Run for 2 minutes.
Sunday - Rest. Don't self-congratulate yourself too much.
Week 4
Monday - Run for 8 minutes, walk for 1 minutes, repeat 3 times. Run for 3 minutes.
Tuesday - Walk for 30 minutes.
Wednesday - Run for 8 minutes, walk for 1 minutes, repeat 3 times. Run for 3 minutes.
Thursday - Walk for 30 minutes.
Friday - Run for 10 minutes, walk for 1 minutes, repeat 2 times. Run for 8 minutes.
Saturday - Run for 10 minutes, walk for 1 minutes, repeat 2 times. Run for 8 minutes.
Sunday - Rest. Take it easy. Take it easy. Don't let the sound of your own wheels drive you crazy. 🎶 🎸
Week 5
Monday - Run for 12 minutes, walk for 1 minute, repeat 2 times. Run for 4 minutes.
Tuesday - Walk for 30 minutes.
Wednesday - Run for 13 minutes, walk for 1 minute, repeat 2 times. Run for 2 minutes.
Thursday - Walk for 30 minutes.
Friday - Run for 14 minutes, walk for 1 minutes, repeat 2 times.
Saturday - Run for 15 minute, walk for 1 minute, run 14 minutes.
Sunday - Rest. Read a book or magazine on running, make sure you're doing it right.
Week 6
Monday - Run for 16 minutes, walk for 1 minute, run 13 minutes.
Tuesday - Walk for 30 minutes.
Wednesday - Run for 17 minutes, walk for 1 minute, run 12 minutes.
Thursday - Walk for 30 minutes.
Friday - Run for 18 minutes, walk for 1 minute, run 11 minutes.
Saturday - Run for 19 minutes, walk for 1 minute, run 10 minutes.
Sunday - Rest. Meditate. Stretch your legs. They'll need it at this point.
Week 7
Monday - Run for 20 minutes, walk for 1 minute, run for 9 minutes.
Tuesday - Run for 20 minutes, walk for 1 minute, run for 9 minutes.
Wednesday - Run for 22 minutes, walk for 1 minute, run for 7 minutes.
Thursday - Walk for 30 minutes.
Friday - Run for 24 minute, walk for 1 minute, run for 5 minutes.
Saturday - Run for 26 minutes, walk for 1 minute, run for 3 minutes.
Sunday - Rest. Run away from Monday. Far, far away.
Week 8
Monday - Run for 27 minutes, walk for 1 minute, run for 2 minutes.
Tuesday - Run for 20 minutes, walk for 1 minute, run for 9 minutes.
Wednesday - Run for 28 minutes, walk for 1 minute, run for 1 minute.
Thursday - Walk for 30 minutes.
Friday - Run for 29 minute, walk for 1 minute.
Saturday - Run for 30 minutes.
Sunday - Boom shakalaka. Party time.
Thank you for reading. Time to Run!
As we say here in Hawaii, mahalo for reading! If you got some enjoyment or inspiration, please upvote, resteem and/or follow me for more as I undertake this journey. Your encouragement and support will be greatly appreciated. I need all the help I can get.
Resources / References
Runner's World article on the 8 Week Plan
Printable 8 Week Incremental Running Plan Calendar