Beginners’ Walking/Running Programs

Important Note: Remember to consult a physician prior to beginning a new exercise program!

As previously mentioned, shooters need to be physically fit in order to progress in their sport. Walking and running are two excellent means of getting into shape by improving your aerobic fitness.

These two programs are progressive and assume that you are new to running or distance walking. This is a safe way to start. Don’t jump into an intense fitness program if you are relatively inactive. Talk to your doctor, ask her what she thinks, and start with moderation.

Note of warning: Running is an impact sport. If done improperly, you can damage your feet, ankles and knees, to name just a few body parts. Get proper shoes for absorbing impact when you run. Avoid running on concrete and other extremely hard surfaces. Stretch before and after your activity. Also, if possible, take a sports clinic/class on how to run properly. There is more to it than meets the eye, and your body will thank you.

Here are some guidelines to follow, whether your training plan includes either running or walking:

• Before and after each session, do one or two minutes of brisk walking (warm up/cool down) and then stretch for 5 to 10 minutes.
• Moderate your physical exertion by maintaining a “conversational pace”. That is to say, that if you are unable to carry on a conversation, then slow down. You are overdoing it.
• If you are having difficulty with the program, maintain your current level for an extra week. Do not move up to the next week’s level, but work at the current one until you are comfortable with it. Improving your fitness takes time, just as getting out of shape took time. Be patient but stay on the program. The benefits will be worthwhile.

 

Beginners’ 5k Walking Program

The walking program builds a foundation for fitness. If you have not been active at all, and you have reservations about your fitness level, this may be the program for you. Check with your physician to see if this is appropriate. The walking program focuses on extending duration of your activity. Intensity should be constant at a brisk walk.

	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Week 1	Rest	Walk 25 minutes	Rest	Walk 20 minutes	Rest	Walk 25 minutes	Rest
Week 2	Rest	Walk 25 minutes	Rest	Walk 20 minutes	Rest	Walk 30 minutes	Rest
Week 3	Rest	Walk 25 minutes	Rest	Walk 20 minutes	Rest	Walk 35 minutes	Rest
Week 4	Rest	Walk 25 minutes	Rest	Walk 20 minutes	Rest	Walk 40 minutes	Rest
Week 5	Rest	Walk 25 minutes	Rest	Walk 20 minutes	Rest	Walk 45 minutes	Rest
Week 6	Rest	Walk 30 minutes	Rest	Walk 25 minutes	Rest	Walk 45 minutes	Rest
Week 7	Rest	Walk 35 minutes	Rest	Walk 30 minutes	Rest	Walk 45 minutes	Rest
Week 8	Rest	Walk 40 minutes	Rest	Walk 35 minutes	Rest	Walk 45 minutes	Rest
Week 9	Rest	Walk 45 minutes	Rest	Walk 40 minutes	Rest	Walk 45 minutes	Rest
Week 10	Rest	Walk 45 minutes	Rest	Walk 45 minutes	Rest	Walk 45 minutes	Rest

Beginners’ 5k Running Program

The running program focuses on increasing intensity. Duration varies slightly between 18 and 25 minutes, with the walking load decreasing as the running increases. For instance, in Week 1, you perform a cycle of running for 1 minute and walk for 2 minutes, and then repeat this cycle 6 times for 18 minutes of activity. Similarly in Week 10, you perform a cycle of running for 10 minutes and walking for 1 minutes, then repeat the cycle again for a total of 22 minutes of activity.

	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Week 1	Rest	Run 1 min Walk 2 min (6 times)	Rest	Run 1 min Walk 2 min (6 times)	Rest	Run 1 min Walk 2 min (6 times)	Rest
Week 2	Rest	Run 1 min Walk 1 min (10 times)	Rest	Run 1 min Walk 1 min (10 times)	Rest	Run 1 min Walk 1 min (10 times)	Rest
Week 3	Rest	Run 2 min Walk 1 min (6 times)	Rest	Run 2 min Walk 1 min (6 times)	Rest	Run 2 min Walk 1 min (6 times)	Rest
Week 4	Rest	Run 3 min Walk 1 min (5 times)	Rest	Run 3 min Walk 1 min (5 times)	Rest	Run 3 min Walk 1 min (5 times)	Rest
Week 5	Rest	Run 4 min Walk 1 min (5 times)	Rest	Run 4 min Walk 1 min (5 times)	Rest	Run 4 min Walk 1 min (5 times)	Rest
Week 6	Rest	Run 5 min Walk 1 min (3 times)	Rest	Run 5 min Walk 1 min (3 times)	Rest	Run 5 min Walk 1 min (3 times)	Rest
Week 7	Rest	Run 6 min Walk 1 min (3 times)	Rest	Run 6 min Walk 1 min (3 times)	Rest	Run 6 min Walk 1 min (3 times)	Rest
Week 8	Rest	Run 8 min Walk 1 min (2 times)	Rest	Run 8 min Walk 1 min (2 times)	Rest	Run 8 min Walk 1 min (2 times)	Rest
Week 9	Rest	Run 10 min Walk 1 min (2 times)	Rest	Run 10 min Walk 1 min (2 times)	Rest	Run 10 min Walk 1 min (2 times)	Rest
Week 10	Rest	Run 10 min Walk 1 min (2 times)	Rest	Run 10 min Walk 1 min (2 times)	Rest	Run 10 min Walk 1 min (2 times)	Rest