All Girl Fitness - Cardio fitness training tips

The aim of the allgirlfitness walk to run program is for a complete beginner to be able to run 30 minutes non-stop at the end of 10 weeks. Before you start with this schedule, get your legs ready with eight days of walking (after you have had a medical exam, that is): Walk for 20 minutes a day for the first four days, then increase to 30 minutes a day for four more days.

Now you are ready to begin with week one. Try to plan your training so that you intersperse training days with rest days.

In your first week, start with two minutes of running, alternating with four minutes of walking. Repeat this five times for a total of 30 minutes per workout (see 10-Week Training Plan). Do not run in distance increments, always run according to time.

What pace?
Begin at a pace that is about the same as fast walk. The "talk test" is a simple way to judge your pace. If you are running at a pace that is comfortable enough to allow you to talk to a training partner (but not so easy that you can hit the high notes in an Italian opera), then your speed is just fine for the early stages of a running programme.

Based on this 10-Week system, the programme will bring you to a 30-minute run, without walking, by the end of the 10th week. Once you can comfortably (key word) run for 30-minutes without stopping, then you can think in terms of kilometres per week - perhaps 25 or 30- km, with five days of running and two days of active rest that might include some alternative exercise.

10-Week Training Plan
WEEK 1: Run 2 minutes, walk 4 minutes. Repeat five times.
WEEK 2: Run 3 minutes, walk 3 minutes. Repeat five times.
WEEK 3: Run 5 minutes, walk 2.5 minutes. Repeat four times.
WEEK 4: Run 7 minutes, walk 3 minutes. Repeat three times.
WEEK 5: Run 8 minutes, walk 2 minutes. Repeat three times.
WEEK 6: Run 9 minutes, walk 2 minutes. Repeat twice, then run 8 minutes.
WEEK 7: Run 9 minutes, walk 1 minute. Repeat three times
WEEK 8: Run 13 minutes, walk 2 minutes. Repeat twice
WEEK 9: Run 14 minutes, walk 1 minute. Repeat twice.
WEEK 10: Run 30 minutes!

NOTE: After completing week nine, if you feel tired, repeat this week of training before moving to week ten.

Good luck.

The Leukemia & Lymphoma Society's Team In Training is the world's largest endurance sports training program. The program provides training to run or walk a whole or half marathon or participate in a triathlon or century (100-mile) bike ride. Since 1988, more than 295,000 volunteer participants have helped raise more than $660 million.

By helping to raise funds for leukemia, lymphoma and myeloma research and patient services, you'll receive:

Contact Team in Training for more details or to find out about upcoming information meetings in your area