Never trained before?
Starting Over?
Can't run 15 minutes comfortably?
Not sure?
Take this simple test: Go outside and jog. Time yourself. How long can you go without stopping? If you can't run for fifteen minutes without having to stop and catch your breath, then ... Stepping Out is for you!
Stepping Out's
Training Schedule
is designed to
safely take you
from ZERO to
a minimum of
15-20 minutes
of continuous
running in 8
weeks without
getting injured
or worn out.
Stepping Out is for those in reasonably good health who wish
to follow a simple, sound program. Lydiard™ has stood the
test of time with hundreds of thousands of people of all
ages shapes and sizes. This training method is the most
effective, easiest and safest way of getting in shape,
long-term, bar none!
Utilizing training methods developed by the greatest long
distance coach of the 20th century, Arthur Lydiard, Stepping Out's basic running principles are the same as those
used by Olympic endurance athletes the world over. This
same program inspired the Running Revolution that took
America by storm in the 1970's, and set the whole world
running.
Students are taken through an easy progression of "walk/
jog/run". Using the classic cycle of aerobic Intervals, this unique
training method alternates running and walking with rest/recovery days, to balance the program's workout week. This way, each individual progresses easily and comfortably at their own pace.
FIRST THINGS FIRST
Start where you're at and build from there.
All training is an Experiment of One − so respect your unique self.
What may take one person 4 weeks may take less or more for another.
Congratulate yourself daily on your initiative and commitment to yourself.
Realize that this is a journey of reinventing yourself to a new fitter you.
Training works in waves with ups and downs. Choose to be a good surfer.
The most important thing to understand
is your own unique physiology
Many of today's programs are geared towards enabling beginners
to finish a marathon on minimal conditioning. To achieve this,
lots of walking breaks are included, and/or the weekly long runs
are often increased linearly without consideration to one's response.
Most beginners can "survive" the marathon in 5 to 7 hours after 3 or 4
months of training using a walk/ run approach. However, without systematically
building a base of both cardiovascular and neuromuscular developments, the chance
of getting injured, fatigued, or mentally burnt out is greatly increased.
Training does not have to be HARD, nor do you have to beat yourself into shape or
always be pushing the envelope. Stepping Out safely guides the individual to gently
develop their aerobic and muscular infrastructures through the initial period. You
will be using your own inner guidance to take on enough of a training stimulus to
advance you to the next level of effortless, continuous running. Following these
guidelines you will set yourself up for a lifetime of improvement and enjoyable running.
First Steps is a long-term approach that has proven to be more enjoyable, safer, and ultimately yields superior results.
As long as you follow the ...
5 Lydiard™ Principles
and adjust your running schedule according to how you are responding you will improve your fitness.
These principles are
1 Maximize Your Aerobic Capacity − First and foremost, teach your body
to utilize oxygen and produce energy at its optimal level. This is called
Building Your Base. Slow and easy does it!
2 Feeling−Based Activity − Learn to tune into your body signals and
become proficient at reading your optimal effort at any time.
Body rapport is essential for good training.
3 Response−Regulated Recovery − Recovery is the equal partner of
activity. It is during the recuperative phase, not the activity, that your
body makes its adaptations and gets fitter.
4 Sequential Development of Energy Systems − Endurance, strength, anaerobic development, pace and speed are developed in sequence.
Each phase of training builds upon the one before. When the endurance base is insufficiently developed, your pace will ultimately suffer.
5 Correct Timing − There is an optimal time for each work-out. What
might seem to be a silver bullet workout, done at the wrong time can
have a completely opposite effect of that which you are seeking.
The Pattern
Space your workouts
over the week
Begin by running 3 days a week.
These training days can be any day of
the week. However, make certain to
include a recovery day(s) after a workout
day to ensure your body has adapted
and recovered from the previous workout.
Day 3 is designed to be a slightly longer
workout, so it is usually a good idea
to plan it for a weekend day, Saturday
or Sunday.
It is recommended, though not essential,
that Day 1 and Day 2 be followed by a
rest day and Day 3 be followed by two
rest days.
Recommended Workout Day
Tuesday, Thursday, Saturday or Wednesday,
Friday, Sunday. Avoid stringing all your
workout days together.
Recovery Days
Rest or engage in easy aerobic activity that
does NOT require recovery. e.g. yoga,
recreational biking or swimming, walking etc.
The Workouts
3 Times A Week
Warm−up 3 to 5 minutes
Jog 1 to 4 min. & Walk 1 to 4 min
Repeat Jog/Walk 3x each workout
Cool down 3 to 5 minutes
That's it! Your first workouts are only 15
minutes in length.
Always begin with a quick, brisk walk
warm-up (3 to 5 minutes), and always
finish with a cool−down brisk walk of
the same length (3 to 5 minutes).
As the weeks go by, you will gradually
lengthen the jogging segment from
1 minute to 4 minutes while decreasing
the length of the walking segment by
the same amount.
Each new week, you will go back to the
easy workout, usually on Day 2, to give
your body a chance to recover from the
increased workload.
On Day 3 you get to gradually stretch
the envelope by increasing the distance.
WEEK
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
1
WARM-UPwith a brisk Walk for 3-minWORK-OUT Jog
2-min Walk 3-min Repeat 3x for a total of
15-minCOOL-DOWNwith a brisk walk for 3-min
RECOVERY
WARM-UPwith a brisk Walk for 3-minWORK-OUT Jog
2-min Walk 3-min Repeat 3x for a total of
15-minCOOL-DOWNwith a brisk walk for 3-min
RECOVERY
WARM-UPwith a brisk Walk for 3-minWORK-OUT Jog
2-min Walk 3-min Repeat 3x for a total of
15-minCOOL-DOWN with a brisk walk for 3-min
RECOVERY
RECOVERY
2
WARM-UPwith a brisk Walk for 4-minWORK-OUT Jog
2-min Walk 3-min Repeat 3x for a total of
15-minCOOL-DOWNwith a brisk walk for 4-min
RECOVERY
WARM-UPwith a brisk Walk for 4-minWORK-OUT Jog
2-min Walk 3-min Repeat 3xs for a total of
15-min COOL-DOWNwith a brisk walk for 4-min
RECOVERY
WARM-UPwith a brisk Walk for 4-minWORK-OUT Jog
3-min Walk 2-min Repeat 3x for a total of
15-minCOOL-DOWNwith a brisk walk for 4-min
RECOVERY
RECOVERY
3
WARM-UPwith a brisk Walk for 3-minWORK-OUT Jog
2-min Walk 3-min Repeat 3x for a total of
15-minCOOL-DOWNwith a brisk walk for 3-min
RECOVERY
WARM-UPwith a brisk Walk for 5-min WORK-OUT Jog
2-min Walk 3-min Repeat 3x for a total of
15-minCOOL-DOWNwith a brisk walk for 5-min
RECOVERY
WARM-UPwith a brisk Walk for 3-minWORK-OUT Jog
2-min Walk 3-min Repeat 3x for a total of
15-minCOOL-DOWNwith a brisk walk for 3-min
RECOVERY
RECOVERY
4
WARM-UPwith a brisk Walk for 5-min.WORK-OUT Jog
3-min Walk 2-min Repeat 3xfor a total of 15-minCOOL-DOWNwith a brisk walk for 5-min
RECOVERY
WARM-UPwith a brisk Walk for 5 min.WORK-OUT Jog
2-min Walk 3-min Repeat 3x for a total of
15-minCOOL-DOWNwith a brisk walk for 5-min
RECOVERY
WARM-UPwith a brisk Walk for 5-minWORK-OUT Jog
4-min Walk 1-min Repeat 3x for a total of
15-minCOOL-DOWNwith a brisk walk for 5-min
RECOVERY
RECOVERY
5
WARM-UPwith a brisk Walk for 3-minWORK-OUT Jog
4-min Walk 1-min Repeat 4x for a total of
20-minCOOL-DOWNwith a brisk walk for 2-min
RECOVERY
WARM-UPwith a brisk Walk for 3-minWORK-OUT Jog
3-min Walk 2-min Repeat 4x for a total of
20-minCOOL-DOWNwith a brisk walk for 2-min
RECOVERY
WARM-UPwith a brisk Walk for 3-minWORK-OUT Jog
4-min Walk 1-min Followed by 10-min Jog Walk 1-min Jog 4-mintotal of 20-minCOOL-DOWNwith a brisk walk for 2-min
RECOVERY
RECOVERY
6
WARM-UP with a brisk Walk for 3 min.WORK-OUT Jog
4-min Walk 1-min Repeat 4 times for a total
of 20-minCOOL-DOWNwith a brisk walk for 2 min.
RECOVERY
WARM-UPwith a brisk Walk for 3-minWORK-OUT Jog
3-min Walk 2-min Repeat 4x for a total of
20-min COOL-DOWNwith a brisk walk for 2-min
RECOVERY
WARM-UPwith a brisk Walk for 3-min WORK-OUT Jog
4-min Walk 1-min Followed by 15-min Jog COOL-DOWNwith a brisk walk for 2-min
RECOVERY
RECOVERY
7
WARM-UPwith a brisk Walk for 3-minWORK-OUT Jog
4-min Walk 1-min Followed by 10-min jog Walk 1-min Jog
4-mintotal of 20-minCOOL-DOWNwith a brisk walk for 2-min
RECOVERY
WARM-UPwith a brisk Walk for 3-minWORK-OUT Jog
4-min Walk 1-min Repeat 4x for a total of
20-minCOOL-DOWNwith a brisk walk for 2-min
RECOVERY
WARM-UPwith a brisk Walk for 3-minWORK-OUT Jog
4-min Walk 1-min Followed by 10-min jog Take 1-min walk
break Followed by 10-min jog Walk 1-min Jog 4-min Total of 31-minCOOL-DOWNwith a brisk walk for 2-min
RECOVERY
RECOVERY
8
WARM-UPwith a brisk Walk for 3-minWORK-OUT Jog
4-min Walk 1-min Followed by 10-15 min Jog
total of 20-25 minCOOL-DOWNwith a brisk walk for 2-min
RECOVERY
WARM-UPwith a brisk Walk for 3-minWORK-OUT Jog
2-min Walk 3-min Repeat 3x for a total of
15-minCOOL-DOWNwith a brisk walk for 3-min
RECOVERY
WARM-UP with a brisk Walk for 3-minWORK-OUT Jog
2-min Walk 3-min Repeat 3x for a total of
15-minCOOL-DOWNwith a brisk walk for 3-min
RECOVERY
RECOVERY
Common FAQ for All Beginning Runners
Q: How Often Do I Need to Exercise?
Three times a week is the recommended minimum amount of exercise to improve fitness
for a beginner. It is best to start conservatively when establishing a new fitness routine.
Q: I Have Started Exercise Programs Before But Didn't Last.
How Do I Stick To It?
It has been said that the hardest part of any running program is turning the doorknob.
It takes a minimum of 3 weeks for a new habit to form and for your physiology to kick
in. When this happens, your body will not only expect−it but it will relish it. The first 4 weeks of this program are designed to be gentle, allowing the process to take place.
But no one can do it for you, it is up to you to make the commitment to yourself. A few
suggestions to strengthen your resolve: invest in a new pair of sneakers, a heart-rate
monitor, or a running outfit of your liking. Find a running group, a training buddy, or a
coach to cheer you on. Then take it one step at a time.
Q: Can I Do More Than The Schedule Says?
If after four weeks, you start to feel antsy and would like to do more, we recommend
adding another day to the weekly schedule by repeating the easiest workout day
on one of your rest days. Make sure, however, that you space your runs so that you
FOLLOW YOUR INCREASED WORKOUT DAY WITH A REST DAY. The golden rule is: take as
much recovery as needed to get the full benefit from your last workout.
IT IS ALWAYS BETTER TO DO LESS MORE OFTEN, than do too much at once. Avoid being
a weekend warrior and overloading the body in one session. Let your pace come
naturally.
Q: Can I Add Cross-Training On My Recovery Days?
It is okay to substitute these easy extra days with other forms of cross-training. However, if improving your running is the goal, it is advisable to run rather than to do cross-training.
Running is unique in that you are pushing your entire body weight off the ground against
gravity; unlike cycling or swimming where your body weight is supported. Not that these
other activities are not good, but there are certain adaptations that you may not be
able to achieve by doing other substitute activities. The truth of the fact is, you will
recover more quickly if you include an extra easy day or two of running during
the week.
Q: I'm Not Ready For Stage II – Can I Repeat Stage I?
Absolutely! If at any stage you feel like the schedule is pushing you along too quickly,
DO NOT hesitate to repeat the previous week. There is not time limit on this program.
Many beginners may benefit by repeating each week twice, making this a 2-month
program.
There is no shame in progressing slowly. You may take twice as long to get to the same
fitness level as somebody else, but you WILL eventually get there safely. If you force it, you will end up delaying your own progress by getting discouraged or injured. Stay the course at your own pace. Do whatever it takes for you.
Q: Should I use a Heart-Rate Monitor?
Heart−rate monitors are a useful feedback tool for beginners, especially for those runners who tend to do too much, too fast. By all means use your monitor, but treat it as you would training wheels on a bicycle – use it until you become proficient at reading your own body signals. The long-term success of your training program depends on your ability to be able to tune in to your physiology and gauge your effort so that it is exactly right for you.
The Heart Matters
Heart Rate is probably one of the most generally used methods to gauge
fitness level improvement as well as the intensity of workload.
Heart Rate as a Fitness Improvement Indicator:
Our heart is a muscle, just like any other muscles in our body. As you get
fitter, your heart becomes bigger and stronger and, as the result, your
Resting Heart Rate will decrease, pumping more blood with each stroke as
well as total flow per minute.
In order to compare, it should be recorded under the same condition at
the same time of the day
Your Target Heart Rate
The old and simple way to calculate "Target Heart Rate" is: 220 minus your age. However, as we all know, some very fit old people can be in better
shape than unfit youngsters. Therefore, your training background and your current state of fitness level should be factored into the formula. This new formula takes your current fitness level (Resting Heart Rate) into account:
(220 - Age in Years – Resting Heart Rate) x 70% + Resting Heart Rate = The Heart Rate (Women add 3) Five beats above and below gives your range, e.g.: Hanna is 30 and has a Resting Heart Rate of 70. 220 - 30 - 70 x 70% + 70 = 154 + 3 +157 Hanna's training HR range is between 152 -162. Remember this is only a guideline. Heart Rate is probably one of the most generally used methods to gauge fitness level improvement as well as the intensity of workload.
Heart Rate as a Fitness Improvement Indicator:
Our heart is a muscle, just like any other muscles in our body. As you get
fitter, your heart becomes bigger and stronger and, as the result, your
Resting Heart Rate will decrease, pumping more blood with each stroke as
well as total flow per minute.
In order to compare, it should be recorded under the same condition at
the same time of the day
How to check your Resting Heart Rate
Turn hand palm side up.
Place two fingers from your opposite hand
in the groove between mid-wrist and the
bone running along the thumb−side of
your forearm.
Lightly feel for your pulse from the radial
artery.
Count the "pulses" you feel in 60 seconds.
If you are checking the pulse during the
exercise, count the "pulses" you feel in 15
seconds immediately after you stop the
exercise and multiple that number by four.
This is "roughly" your heart rate in beats
per minute
Q: How hard should I run to improve my fitness?
For the time being, take the word "hard" out of your vocabulary. The goal of the
Lydiard™ Program is to get you started and to establish a fun, healthy routine.
The "no pain, no gain" mentality has derailed more beginners than anything else.
Go easy and your body will naturally improve by the mere fact that you are moving.
First and foremost, it is important to learn to run the distance continuously and
comfortably without strain. Although it may not be immediately evident, many
physiological changes are happening after just your first run.
The cardiovasular system develops much more quickly than your muscular system. While
you may feel you are capable of running faster, the muscles, and particularly the joints
and ligaments (which have lesser blood supply), need time to strengthen.
This program develops your entire body at a rate that minimizes the risk of injury, and sets you up to progress to faster paces for many years of enjoyable running and racing.
Q: I feel great when I start out my run, but quickly fizzle. What should I do?
"Slow down you move too fast." Practice starting out slowly. When you go from the warmup/walk to the run, do so gently. The secret to endurance is to go slowly at the beginning.
Even if you feel that you can go faster, don't.
Q: What You Can Expect As You Progress?
As you get fitter, you should see the following:
1. You will be running further within the same duration of running time,
2. You will be coming to the same turn−around point in less time, or
3. You are reaching the turn−around point in the same time with a lower pulse-rate
4. You will be running faster (1 and 2) with the same pulse
So as you perform this simple test, you should look for these signs. If you don't see
any of them; particularly if your pulse rate is elevated, it indicates that you are actually over−working − or trying too hard to meet the goal. Back off and take it easy.
LET THE PACE COME TO YOU!
You cannot, and should not, squeeze it out of yours
Golden Rules
Train, don't strain!
You can NEVER run too slowly.
It's not the distance (duration)
that stops you but the speed.
If in doubt, do less.
It is always safer to progress slowly
than to push for quick results.
If you feel you're struggling,
repeat the previous week's
schedule.
Always listen to your body; not
the predetermined schedule.
Know that what you do today
is laying a solid foundation for
tomorrow.
Congratulations
Now that you are running continuously for approximately 20 minutes−3 times a week, you
have completed the hardest part of the program and reached the base of the Lydiard™
Training Pyramid. From this point on, the fun begins as you build up to an hour of continuous
running and make your first Ascent to Peak Fitness.
At RunningWizard.com specifically tailored Lydiard™ Running
Program to continue your journey, whether your desire is to participate in long distance
and marathon events, or to just maintain your personal fitness goals.
NO cookie−cutter training plans! All Running Wizard Plans are formulated to
provide you with a personalized program detailing daily workouts that are specific to your
goals, age, fitness level, and training preferences.
Choose Your
Running Wizard Program:
1.
UP & RUNNING PLANS take you to
an hour of continuous running.
2.
UP & RACING PLANS not only
take you to an hour of continuous running, they support your
first 5k or 10k race training.
3.
BUCKET LIST PLANS take you
to your first half marathon or full marathon
STAGE 1 Stepping Out
Follow First 4 WEEKS from Workout Table Below/font>
STAGE 2 Striding Out...
Follow Second 4 WEEKS from Workout Table Below
Continuous Running
Your goal during this stage is to increase the length of CONTINUOUS RUNNING
within the span of a 20~30 minutes period. The continuous running is increased
while the walking breaks are decreased. A 10 minute continuous run is introduced
on Day 3 and by the end of the month you will be running 20 minutes without
stopping. Do not be daunted, your aerobic system is very quickly responsive and
you will find that once you run the distance a few times it will quickly become a
piece of cake.
Phasing Out Walking Breaks
Taking walking breaks is a great way to cover greater distance/duration than you've ever done before, physically as well as mentally. However, it is the continued effort that brings about cardiac pressure to develop your aerobic
capacity and your general fitness level. It is surprising how quickly your heart rate comes down during your walking break. What is more surprising is how quickly
you become conditioned making the walking breaks less and less physically necessary. Do not allow the walking breaks to be a mental crutch − the sooner
you do away with them, the faster you will progress. Once you have given up walking breaks they will quickly become an annoyance if for some reason you
have to walk during your run!
Time on Your Feet
Pay close attention to your pacing. If you are slowing down toward the end
of the continuous run, SLOW DOWN THE OVERALL PACE.
It is important to increase the total duration of time spent on your feet. By running
faster than your level of fitness can handle, you may jeopardize fulfilling this
purpose. Don’t let anybody fool you that you can be better off doing faster for
less time.
