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This is an even more gentle introduction to running than None2Run, and much less soul-destroying than NHS Couch to 5K for people who are not coming from any kind of existing exercise background. This is essentially the plan that I found myself doing after failing halfway through Couch to 5K (I hit the Week 5 Wall) and then struggling a bit with None2Run. I found myself really needing an extra 30-odd seconds rest around Week 8 to what was programmed. When I looked at the change in the length of the continuous run sections in None2Run and Couch to 5K I could see that I was hitting problems at about the same phase in each: it was about when the shorter run/walk segments join up to make a suddenly very-much-longer run segment. That might work for some people but I found it tough to go that extra distance!
So I felt that each week brought a jump in the run segments that was too long for my hulking frame to adapt. So I tweaked None2Run for smaller increases in each new week's running segments and made the segue from mostly-walking to mostly-running a little easier. The decrease in rest-walking times is also less harsh. The overall effect is that it adds another 5 weeks to the None2Run plan but I think this will have an overall positive result to my compliance to the schedule!
I am also doing all the None2Run exercises in the 'off days' as I found these really helped:
Details on the exercises are availble here:
Run three times a week with at least 1 day of rest in between runs.
Each run begins with a 5 minute brisk walk to warm-up before the running phase.
After the final run segment there is a 5 minute cool-down walk.
Week 01 - 8 runs of 30 seconds each with a 2 min walk in between. Week 02 - 7 runs of 1 min each with a 2 min walk in between. Week 03 - 9 runs of 1 min each with a 2 min walk in between. Week 04 - 8 runs of 1.5 min each with a 2 min walk in between. Week 05 - 9 runs of 1.5 min each with a 1.5 min walk in between. Week 06 - 10 runs of 1.5 min each with a 1 min walk in between. Week 07 - 1 run of 2 min, a 1 min walk then 5 runs of 1.5 min each and 30 s walk in between. Week 08 - 3 blocks where each block is 3 runs of 2 min and 30 s walking. Between each block, walk for 1 min. End with a 2 min run. Week 09 - 5 runs of 3 min each then 2 runs of 2.5 min each, all with a 1 min walk in between Week 10 - 5 runs of 4 min each with a 1.5 min walk in between Week 11 - 5 runs of 5 min each with a 1.5 min walk in between. Week 12 - 4 runs of 6 min each with a 1 min walk in between. Week 13 - 3 runs of 8 min each with a 1 min walk in between. Week 14 - 2 runs of 10 min each with a 1 min walk in between. Week 15 - Run for 20 min. Week 16 - Run for 22.5 min. Week 17 - Run for 25 min. Each character below represents a block of 30 seconds of that activity. . Warm-up walk at brisk pace (5 minutes total) # Running or jogging - Walking in between runs at brisk pace ~ Cool-down, 3 mins brisk at first then slow to normal pace (5 minutes total) RunID Week Day Warm-Up Running Phase Cool-Down 01 01 A ..........#----#----#----#----#----#----#----#~~~~~~ 02 01 B ..........#----#----#----#----#----#----#----#~~~~~~ 03 01 C ..........#----#----#----#----#----#----#----#~~~~~~ 04 02 A ..........##----##----##----##----##----##----##~~~~~~ 05 02 B ..........##----##----##----##----##----##----##~~~~~~ 06 02 C ..........##----##----##----##----##----##----##~~~~~~ 07 03 A ..........##----##----##----##----##----##----##----##----##~~~~~~ 08 03 B ..........##----##----##----##----##----##----##----##----##~~~~~~ 09 03 C ..........##----##----##----##----##----##----##----##----##~~~~~~ 10 04 A ..........###----###----###----###----###----###----###----###~~~~~~ 11 04 B ..........###----###----###----###----###----###----###----###~~~~~~ 12 04 C ..........###----###----###----###----###----###----###----###~~~~~~ 13 05 A ..........###---###---###---###---###---###---###---###---###~~~~~~ 14 05 B ..........###---###---###---###---###---###---###---###---###~~~~~~ 15 05 C ..........###---###---###---###---###---###---###---###---###~~~~~~ 16 06 A ..........###--###--###--###--###--###--###--###--###--###~~~~~~ 17 06 B ..........###--###--###--###--###--###--###--###--###--###~~~~~~ 18 06 C ..........###--###--###--###--###--###--###--###--###--###~~~~~~ 19 07 A ..........####--###-####--###-####--###-####--###-####--###~~~~~~ 20 07 B ..........####--###-####--###-####--###-####--###-####--###~~~~~~ 21 07 C ..........####--###-####--###-####--###-####--###-####--###~~~~~~ 22 08 A ..........####-####-####--####-####-####--####-####-####--####~~~~~~ 23 08 B ..........####-####-####--####-####-####--####-####-####--####~~~~~~ 24 08 C ..........####-####-####--####-####-####--####-####-####--####~~~~~~ 25 09 A ..........######--######--######--######--######--#####--#####~~~~~~ 26 09 B ..........######--######--######--######--######--#####--#####~~~~~~ 27 09 C ..........######--######--######--######--######--#####--#####~~~~~~ 28 10 A ..........########---########---########---########---########~~~~~~ 29 10 B ..........########---########---########---########---########~~~~~~ 30 10 C ..........########---########---########---########---########~~~~~~ 31 11 A ..........##########---##########---##########---##########~~~~~~ 32 11 B ..........##########---##########---##########---##########~~~~~~ 33 11 C ..........##########---##########---##########---##########~~~~~~ 34 12 A ..........############--############--############--############~~~~~~ 35 12 B ..........############--############--############--############~~~~~~ 36 12 C ..........############--############--############--############~~~~~~ 37 13 A ..........################--################--################~~~~~~ 38 13 B ..........################--################--################~~~~~~ 39 13 C ..........################--################--################~~~~~~ 40 14 A ..........####################--####################~~~~~~ 41 14 B ..........####################--####################~~~~~~ 42 14 C ..........####################--####################~~~~~~ 43 15 A ..........########################################~~~~~~ 44 15 B ..........########################################~~~~~~ 45 15 C ..........########################################~~~~~~ 46 16 A ..........#############################################~~~~~~ 47 16 B ..........#############################################~~~~~~ 48 16 C ..........#############################################~~~~~~ 49 17 A ..........##################################################~~~~~~ 50 17 B ..........##################################################~~~~~~ 51 17 C ..........##################################################~~~~~~
The total amount of time spent running increases at a more gentle rate than None2Run and much more gentle than Couch 2 5K.
Total Time Spent Running or Walking
Week |__1__.__2__.__3__.__4__.__5__.__6__.__7__.__8__.__9__.__10_.__11_.__12_.__13_.__14_.__15_.__16_.__17_.
| . . . . . . . . . . . . . . . . .
Total| . . . . . . . . . . . . . . . . .
time | . . . . . . . . . . . . . . . . .
(min)| . . . . . . . . . . . . . . . . .
25-| . . . . . . . . . . . . . . . ,#-#-#.
-| . . . . . . . . . . ,#-#-#-#-#-#-#-#-#, . | .
-| . . . . . . . . . . | . . | . | .
-| . @ = Walking . . . . . . . | . . | ,#-#-#' .
-| . . . . . . . . . . | . . | | . .
20-| . # = Running . . . ,#-#-#-#-#-#-#-#-#-#-#-#' . . '#-#-#' . .
-| . . . . . . | . . . . . . . . . .
-| . . . . . . | . . . . . . . . . .
-| . . . . . ,#-#-#' . . . . . . . . . .
-| . ,@-@-@, . . | . . . . . . . . . . .
15-| . | | . ,#-#-#' . . . . . . . . . . .
-|@-@-@, | '@-@-@,#-#-#' . . . . . . . . . . . .
-| | | . X . . . . . . . . . . . . .
-| '@-@-@' ,#-#-#'@-@-@, . . . . . . . . . . . .
-| . . | . | . . . . . . . . . . . .
10-| . . | . | . . . . . . . . . . . .
-| . ,#-#-#' . '@-@-@, . . . . . . . . . . .
-| . | . . . | . . . . . . . . . . .
-| ,#-#-#' . . . '@-@-@, . . . . . . . . . .
-| | . . . . . '@-@-@-@-@-@-@-@-@, . . . . . . .
5-| | . . . . . . . . | . . . . . . .
-|#-#-#' . . . . . . . . '@-@-@, . . . . . .
-| . . . . . . . . . . '@-@-@, . . . . .
-| . . . . . . . . . . . '@-@-@, . . . .
-| . . . . . . . . . . . . '@-@-@, . . .
0-|- - - - | - - - - | - - - - | - - - - | - - - - | - - - - | - - - - | - - - - | - -'@-@-@-@-@-@-@-@-@
0 5 10 15 20 25 30 35 40 45 50
Run Day
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