The plan

Like I previously said I Googled for my help and from this website, http://www.wikihow.com/Begin-Running, I came up with: How to Begin Running.

Step 1: Pan to spend 20-30 min. at a time three days each week

Step 2: Obtain some good running shoes

Step 3: Stretch after a run

Step 4: Learn the basics of good running technique

Step 5: Find your stride

Step 6: Breathe (yes a good reminder)

Step 7: Enjoy your self

Step 8: Make a running habit (See below)

I added step 9-load your Ipod! I will share that list with you later.

Expanding on Step 8: Make running a habit.

o    Week 1: Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

o    Week 2: Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

o    Week 3: Brisk five-minute warm-up walk, then do two repetitions of the following:

§  Jog 200 yards / 180 meters (or 90 seconds)

§  Walk 200 yards / 180 meters (or 90 seconds)

§  Jog 400 yards / 365 meters (or 3 minutes)

§  Walk 400 yards / 365 meters (or 3 minutes)

o    Week 4: Brisk 5 minute warm-up walk, then:

§  Jog 1/4 mile / 400 meters (or 3 minutes)

§  Walk 1/8 mile / 200 meters (or 90 seconds)

§  Jog 1/2 mile / 800 meters (or 5 minutes)

§  Walk 1/4 mile / 400 meters (or 2-1/2 minutes)

§  Jog 1/4 mile / 400 meters (or 3 minutes)

§  Walk 1/8 mile / 200 meters (or 90 seconds)

§  Jog 1/2 mile / 800 meters (or 5 minutes)

o    Week 5:

§  Workout 1: Brisk 5 minute warm-up walk, then:

§  Jog 1/2 mile (or 5 minutes)

§  Walk 1/4 mile (or 3 minutes)

§  Jog 1/2 mile (or 5 minutes)

§  Walk 1/4 mile (or 3 minutes)

§  Jog 1/2 mile (or 5 minutes)

§  Workout 2: Brisk five-minute warm-up walk, then:

§  Jog 3/4 mile / 1200 meters (or 8 minutes)

§  Walk 1/2 mile (or 5 minutes)

§  Jog 3/4 mile (or 8 minutes)

§  Workout 3: Brisk five-minute warm-up walk, then jog two miles / 3200 meters (or 20 minutes) with no walking.

o    Week 6:

§  Workout 1: Brisk five-minute warm-up walk, then:

§  Jog 1/2 mile (or 5 minutes)

§  Walk 1/4 mile (or 3 minutes)

§  Jog 3/4 mile (or 8 minutes)

§  Walk 1/4 mile (or 3 minutes)

§  Jog 1/2 mile (or 5 minutes)

§  Workout 2: Brisk five-minute warm-up walk, then:

§  Jog 1 mile /1600 meters(or 10 minutes)

§  Walk 1/4 mile (or 3 minutes)

§  Jog 1 mile (or 10 minutes)

§  Workout 3: Brisk five-minute warm-up walk, then jog 2-1/4 miles / 3600 meters (or 25 minutes) with no walking.

o    Week 7: Brisk five-minute warm-up walk, then jog 2.5 miles / 4000 meters (or 25 minutes).

o    Week 8: Brisk five-minute warm-up walk, then jog 2.75 miles / 4400 meters (or 28 minutes).

o    Week 9: Brisk five-minute warm-up walk, then jog 3 miles / 4800 meters (or 30 minutes).

There you have it...the plan of action. Now I need a start date.

This is it, one shot, one time-that is all you get.

LISTEN. CHOOSE JOY. LIVE BRAVE. And FEAR NOT.

T.