PTA Site Map / www.pinhotitrailalliance.org
The Pinhoti Trail
A Southeast Region Appalachian Trail Connector
Beginners Running Program
"The Beauty of Running"
Copyright 1980 by Gail Barron and Ben Barron
Harcourt Brace Jovanovich, Inc.
757 Third Avenue. New York, N.Y. 10017
This beginners running program is copyrighted material that was taken from the book
written by Gayle Barron, who was the women's division winner of the 1978 Boston
Marathon. You can easily find used copies of it at amazon.com starting at about $3. I
think this book would be a good addition any beginner or advanced runners library. Aside
from being very inspirational, Gayle shows a broad knowledge of every facet of a long
distance running lifestyle and the information is delivered in a personal, basic, easy to
grasp manner.
Not sure what today's percentages are, but several years ago the drop out rate for
beginners was near 80%. Why?..... no big mystery..... you're going too fast too soon or
you're going too far too soon. It could also be a combination of these two mistakes.
Just stick with the program. If you don't feel as comfortable at the end of your
workout as you did at the beginning, you have screwed up homie. Chill out or burn out : )
So, if you've ever considered being a long distance runner or just want to build some
endurance for your other activities, here's the drill : )
Schedule 1 ~ Beginners Training
Train 4 times a week
Week 1 ~ Walk 20 minutes
Week 2 ~ Walk 30 minutes
Week 3 ~ Run 2 minutes, walk 4 minutes, repeat 4 times
Week 4 ~ Run 3 minutes, walk 3 minutes, repeat 4 times
Week 5 ~ Run 5 minutes, walk 2.5 minutes, repeat 4 times
Week 6 ~ Run 7 minutes, walk 3 minutes, repeat 2 times
Week 7 ~ Run 8 minutes, walk 2 minutes, repeat 2 times
Week 8 ~ Run 9 minutes, walk 2 minutes, repeat 1 time, then run 8 minutes
Week 9 ~ Run 9 minutes, walk 1 minute, repeat 2 times
Week 10 ~ Run 13 minutes, walk 2 minutes, repeat 1 time
Week 11 ~ Run 14 minutes, walk 1 minute, repeat 1 time
Week 12 ~ Run 14 minutes, walk 1 minute, repeat 1 time
Week 13 ~ Run 30 minutes
PTA Site Map / Top of Page ^-^
The Pinhoti Trail
A Southeast Region Appalachian Trail Connector
Beginners Running Program
"The Beauty of Running"
Copyright 1980 by Gail Barron and Ben Barron
Harcourt Brace Jovanovich, Inc.
757 Third Avenue. New York, N.Y. 10017
This beginners running program is copyrighted material that was taken from the book
written by Gayle Barron, who was the women's division winner of the 1978 Boston
Marathon. You can easily find used copies of it at amazon.com starting at about $3. I
think this book would be a good addition any beginner or advanced runners library. Aside
from being very inspirational, Gayle shows a broad knowledge of every facet of a long
distance running lifestyle and the information is delivered in a personal, basic, easy to
grasp manner.
Not sure what today's percentages are, but several years ago the drop out rate for
beginners was near 80%. Why?..... no big mystery..... you're going too fast too soon or
you're going too far too soon. It could also be a combination of these two mistakes.
Just stick with the program. If you don't feel as comfortable at the end of your
workout as you did at the beginning, you have screwed up homie. Chill out or burn out : )
So, if you've ever considered being a long distance runner or just want to build some
endurance for your other activities, here's the drill : )
Schedule 1 ~ Beginners Training
Train 4 times a week
Week 1 ~ Walk 20 minutes
Week 2 ~ Walk 30 minutes
Week 3 ~ Run 2 minutes, walk 4 minutes, repeat 4 times
Week 4 ~ Run 3 minutes, walk 3 minutes, repeat 4 times
Week 5 ~ Run 5 minutes, walk 2.5 minutes, repeat 4 times
Week 6 ~ Run 7 minutes, walk 3 minutes, repeat 2 times
Week 7 ~ Run 8 minutes, walk 2 minutes, repeat 2 times
Week 8 ~ Run 9 minutes, walk 2 minutes, repeat 1 time, then run 8 minutes
Week 9 ~ Run 9 minutes, walk 1 minute, repeat 2 times
Week 10 ~ Run 13 minutes, walk 2 minutes, repeat 1 time
Week 11 ~ Run 14 minutes, walk 1 minute, repeat 1 time
Week 12 ~ Run 14 minutes, walk 1 minute, repeat 1 time
Week 13 ~ Run 30 minutes
PTA Site Map / Top of Page ^-^
| Millennium Legacy Trail |
| Anniston Runners Club Group Training Runs and Regional Race Schedules Plus Much More!! |
