Most want-to-be runners make the same mistake youth runners make when it comes to getting started – they go too fast too early. The following is a program my friend Bob Porter and I designed in 1992 that has been very successful for many locals who made the transition from a walker to a runner. Many runners still use this program today, as it is a great one for the beginning runner.
This program is designed to take the walker or non-jogger to a slow, continuous 30-minute jog (equal to a 5K) in just 10 weeks. Call it a trot, call it a jog, even a run; the bottom line is that you are able to complete the 3.1-mile distance without stopping. The program is designed in minutes, not miles, which most runners seem to enjoy better. The program has you working out four days per week with plenty of rest in between sessions.
Before you begin, get a complete physical and make sure your body is cleared for this challenge. Get your legs ready with six days of walking followed by a day off before you begin. For each week of the program, try to keep your four workout days consistent such as Monday, Wednesday, Friday, Saturday or Tuesday, Thursday, Saturday, Sunday.
Following your pre-conditioning walking week, you are ready for week one of the program. Good luck, and 10 weeks from now will place you on the starting line at a local Seashore Striders event in March. See you there!
Week 1 - walk 4 minutes and jog 1 minutes. Repeat five times.
Week 2 - walk 3 minutes and jog 2 minutes. Repeat five times.
Week 3 - walk 3 minutes and jog 4 minutes. Repeat four times.
Week 4 - walk 3 minutes and jog 6 minutes. Repeat three times.
Week 5 - walk 2 minutes and jog 8 minutes. Repeat three times.
Week 6 - walk 2 minutes and jog 12 minutes. Repeat two times.
Week 7 - walk 2 minutes and jog 14 minutes. Repeat two times.
Week 8 - walk 1 minute and jog 14 minutes. Repeat two times.
*Week 9 - walk 1 minute and jog 15 minutes. Repeat two times.
Week 10 - jog 30 minutes. Congratulations! You are no longer a walker.
*Note: After completion of week 9, if you feel tired and not ready for your last week, repeat week 9 of the training and move on when comfortable.
Ten Golden Rules
1. Begin at the doctor’s office with a complete checkup before you start.
2. Get proper equipment, most importantly a new pair of correct running shoes.
3. Keep a log that will track your progress and condition, and direct your future.
4. Never push too early. Going too fast is the most common mistake.
5. Know and listen to your body with common sense.
6. Four feet are better than two. Train with a partner or group of runners.
7. Develop your training routine with times and locations that are best for you.
8. Eliminate aches and pains with proper warm-up/cool-down stretching.
9. Head off a quick injury with three basic rules: avoid worn shoes, uneven surfaces and training too far, too fast, too soon.
10. Set no limitation for yourself, and don’t underestimate your potential ability.
Seashore Striders challenge
During the COVID year when all races were virtual, I organized two challenges. The first was an individual challenge in April 2020 called the Coronavirus Six-Pack Racing Series. A total of 227 participants took part in this challenge. Each person had to complete distances of one mile, 5K, five miles, 10K, 10 miles and a half-marathon. We added the performances together for the final time. We donated $10,333 to 10 nonprofits led by the Beebe Healthcare COVID-19 Relief Fund at $2,550. Nick Cruz and Josie Ledford won the overall titles, and Mike Sewell and Melissa Batie won the masters titles.
Next up in May 2020 was the COVID-19 Team Challenge, with 240 runners and walkers taking part. This challenge had a bit of a team twist to it, as three participants made up a team, and each team member had to handle two of the same distances the first challenge offered. There were four categories of male, female, coed and K-9. Each participant also had to complete a volunteer piece as well to qualify. Participants came from 21 states as well as Germany. The challenge raised $6,000 for the five local charities, giving the Seashore Striders more than $18,000 raised for charities in less than seven weeks.
Here we go with a challenge for 2025, which will last 12 months. I did the same challenge in 2024. We raised more than $5,000 and will be making donations to the following: Cape Community Fund, Sussex County Land Trust, Cape Henlopen Food Basket and Grass Roots Rescue. My short-term goal was 50 participants and my long-term goal was 100.
The challenge is a 100-by-12 format running through Dec. 31; however, there is no deadline to enter and you can join whenever you want throughout the year. Here is how it works: register on RunSignUp for an entry fee of $5. Complete 100 miles per month for a total of 1,200 miles for the year. At the end of each month, each participant donates $10. There’s also an option to donate up front for the whole year to make it easier for a total annual donation of $120. If you do not reach 100 miles, you must go back online and make an additional donation.
For most regular runners and walkers, the challenge should be easy. But we all know Mother Nature will play a factor somewhere along the line, and consistency is the key to being healthy. The 100 miles can consist of running, walking, biking, swimming and indoor rowing.
The charities we will donate to at the end of the year are: Humane Animal Partners, Beebe Medical Foundation and the Cape Henlopen Food Basket. Join the Striders on a fitness journey for a local cause. The challenge will be achievable for all ages. Not everyone loves to race, but everyone loves a fun challenge. Here is one of my favorite quotes: “Time and health are two precious assets that we don’t recognize and appreciate until they have been depleted.” – Denis Waitley.
Let’s do this, Cape runners and walkers!
