GREEN BAND:
This is the band for people who are really starting to run, without transitioning to running from other sports and generally having a sedentary lifestyle for years now. The goal is to be able to gradually transition from walking to running on foot.
- Level 1 - 2' walking + 1' running for 8 times
- Level 2 - 3' walking + 2' running for 6 times
- Level 3 - 3' walking + 4' running for 6 times
In this first bracket, speed does not matter at all as much as getting the job done.
Even if you feel you are ready to start at level 3, start at level 1 anyway: you will get a light workout, and the next day you will be fresh and perky for the next one.
Never move on to the next level if you cannot complete the level fluently, as the levels are created to get to the final goal.
YELLOW BAND:
It is the band for those who occasionally engage in some recreational activity that involves a minimum of intensity to exertion.
We give continuity to this effort by training the body with progressive intensity.
- Level 4 - 3' walking + 6' running for 5 times
- Level 5 - 3' walking + 10' running for 4 times
- Level 6 - 3' walking + 15' running 3 times
The qualitative difference between levels is greater than in the yellow band, so you have to "digest" one level well before moving on to the next.
RED BAND:
You can now feel you are in the antechamber of professionalism so do not overdo it. Note that the last few levels are not repeated two or more times.
What is the purpose of the 5' walk? They still serve as a warm-up, a concept that runners should always have in mind. You cannot start running right away (no matter how slow). Warming up minimizes the likelihood of injury and sets the body up for a soft start.
- Level 7 - 5' walking + 25' running for 2 times
- Level 8 - 5' walking + 35' running + 5' walking and 15' running
- Level 9 - 5' walking + 45' running + 5' walking and 15' running
- Level 10 - 5' walk + 10 km run
Tips for proper training:
The number of sessions: Consider that a beginner can train profitably according to this pattern with a minimum of 3 to a maximum of 6 sessions per week.
How to decide the number of workouts: It depends on the individual's characteristics, if you have recovered from the previous session, you can also go out the next day, but at least one day a week of rest is needed. You should not think that terrible leg pain means you have trained well, it just means you have overdone it.
How often to repeat a level: I recommend stopping on a level at least one week (better two) and not using the stopwatch to note any progress: real progress is running with ease, not running harder. Only at the last level can you check the time in which you complete the 10 km.
Red band levels: They also constitute a minimum training program for the phase after level 10 in case you want to improve performance; it involves repeating the last 4 levels trying to go harder.
Ready to sequence: The micro-cycle of 4 sessions is the sequence of workouts 8-9-7-10. Note the location of workout 7, a unloading session before the most strenuous one, 10.
Warning:
Be fully aware of any risks involved in carrying out the proposed activities. Participation in the activities is voluntary, as is any action taken during the course of the activities. It is recommended that you consult a physician before undertaking any exercise program described on the site.
Yeswerun does not guarantee specific results and assumes no responsibility for any injury, damage, or consequences resulting from the use of the information provided. The information on the site is provided as is and is intended for informational purposes only. Use of the information is at your own risk.
Yeswerun disclaims all liability, both civil and criminal, for the consequences of any action taken based on the contents of the site.
