Page 11 - Phonebox Magazine February 2007

Brian’s Training plan for people new to running
One of the hardest parts for most people starting out is getting to the point were you can jog for 30 minutes continuously. There is no need for this to be a painful or unpleasant experience, and once you have the first 30 minutes under your belt – hey, thereʼll be no stopping you!
Please consult your doctor if you have any reason to believe that taking up running may be too strenuous for you, then, start off by walking! Choose a pleasant, well lit route near your home; your first 30 minute outing should go something like this...
Walk for four minutes, then Jog for one minute, walk four, jog for one, walk four and jog one more – now turn around! Repeat the pattern until you are back at home. Congratulations! You just completed your first training session. Give yourself a well earned pat on the back! That wasnʼt too difficult was it?
Now, repeat three times a week. Once this starts to feel easy, change things a little by making every other ʻrepetitionʼ three minutess of walking and one minute of jogging. As you progress, reduce the walking times and extend the jogging times, then miss out every other ʻwalkʼ. Feel free to alter the
pattern to suit your mood, some days will seem easier and some will seem harder and you might have to drop back to the previous pattern occasionally. Donʼt get disheartened if this happens, you are learning how marathon runners build up their training! Stick to the plan and before you know it you will be jogging the whole 30 minutes and more then capable of joining us on a Wednesday evening...
Olney Runners
Are you looking to lose some of those extra Christmas pounds?
Do you want to make new friends from within the Olney area?
Maybe you are thinking about a new yearʼs resolution?
Well, thatʼs exactly how many of us got started!
We are a very friendly group of local people of all ages and running abilities.
Meeting in Olney market place at 7.00 on a Wednesday evening, we provide a happy sociable atmosphere within which to get fit and stay fit – taking advantage of the lovely local area.
Until next time, have fun with your training and Good Luck!
So whether you want to prepare for the Pancake Race, the London Marathon or you just want to jog around Olney before coming for a drink in the Bull, do join us – we promise to make you welcome!
Want more information? Take a look at our website:
www.olneyrunners.org.uk
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Phonebox Magazine 11