Runner's World Run Your Butt Off! Training Plan
12 weeks - $25.99
Want to become a runner? Not sure where to begin? This program will help you learn to run in just 30 minutes a day. This plan is a companion to the book Run Your Butt Off!. It was developed by Budd Coates, four-time Olympic Trials marathoner and Rodale’s director of corporate fitness, who has helped thousands of runners take their first strides. Each week includes four days of workouts, and each workout takes roughly 30 minutes to complete. The 12-week program starts with 30-minute walks, and over the course of the program, gradually incorporates segments of running. By the final week of the program, you’ll be running 30 minutes straight. Throughout the plan, you’ll get tips on gear, safety, and injury-prevention, plus advice on how to maintain your healthy eating habits and shed extra pounds.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Walk
WALK 30 MINUTES
Welcome to the Run Your Butt Off! training plan. This program will help you become a runner and shed those extra pounds. Developed by Budd Coates, four-time Olympic Trials marathoner, this training plan is a companion to the book Run Your Butt Off! Each Monday, you’ll get a note describing your training for the week ahead. And every day, you'll receive an e-mail reminding you about your workout, plus tips on training, nutrition, and injury prevention. This program consists of 12 stages of training. Repeat each workout at least three or four times in a week before moving on to the next stage. You can complete each stage in a week. Or you can stay in a stage for two or three weeks until you’re ready to move on. Advance at a pace that feels comfortable to you. The most important thing is that you remain consistent, working out three or four times a week.The repetition is what will make walking —and eventually running—feel easier. Over a period of weeks and months, you’ll develop more leg and lung power, and you'll even gain more mental endurance. As you progress, you’ll be able to nudge your body to shed its unwanted pounds. This first week, starting today, you’re going to focus on walking nonstop for 30 minutes. Get outside or on the treadmill three or four times.Don’t worry about how fast you’re walking or how far you go. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com. Buy the book Run Your Butt Off! and get all the advice on nutrition and exercise that you need to be your best. To purchase, go to runnersworld.com/rybo.
Welcome to the Run Your Butt Off! training plan. This program will help you become a runner and shed those extra pounds. Developed by Budd Coates, four-time Olympic Trials marathoner, this training plan is a companion to the book Run Your Butt Off! Each Monday, you’ll get a note describing your training for the week ahead. And every day, you'll receive an e-mail reminding you about your workout, plus tips on training, nutrition, and injury prevention. This program consists of 12 stages of training. Repeat each workout at least three or four times in a week before moving on to the next stage. You can complete each stage in a week. Or you can stay in a stage for two or three weeks until you’re ready to move on. Advance at a pace that feels comfortable to you. The most important thing is that you remain consistent, working out three or four times a week.The repetition is what will make walking —and eventually running—feel easier. Over a period of weeks and months, you’ll develop more leg and lung power, and you'll even gain more mental endurance. As you progress, you’ll be able to nudge your body to shed its unwanted pounds. This first week, starting today, you’re going to focus on walking nonstop for 30 minutes. Get outside or on the treadmill three or four times.Don’t worry about how fast you’re walking or how far you go. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com. Buy the book Run Your Butt Off! and get all the advice on nutrition and exercise that you need to be your best. To purchase, go to runnersworld.com/rybo.
Workout #2 : Day Off
REST
Today is a rest day. You can walk if you like, or you can take it easy to save your energy for tomorrow. Even if you take the day off, you shouldn’t be completely sedentary. Be as active as you can.The workouts are arranged so that you get a rest day in after most of your workouts. But you can develop whatever routine that works best for you. Walk on the days when you have enough time to get out the door and get back home without feeling rushed.
Today is a rest day. You can walk if you like, or you can take it easy to save your energy for tomorrow. Even if you take the day off, you shouldn’t be completely sedentary. Be as active as you can.The workouts are arranged so that you get a rest day in after most of your workouts. But you can develop whatever routine that works best for you. Walk on the days when you have enough time to get out the door and get back home without feeling rushed.
Workout #3 : Walk
WALK 30 MINUTES
Don’t worry about how fast you’re walking or how far you go. Just focus on walking for 30 minutes.Develop a routine that’s sustainable for the long haul. Beginners often make the mistake of exercising intensely for a short period of time, then quitting when they don’t see results right away. If you can stick with this program for 12 weeks, you’ll start to see the results you’re seeking. But consistency is the key.
Don’t worry about how fast you’re walking or how far you go. Just focus on walking for 30 minutes.Develop a routine that’s sustainable for the long haul. Beginners often make the mistake of exercising intensely for a short period of time, then quitting when they don’t see results right away. If you can stick with this program for 12 weeks, you’ll start to see the results you’re seeking. But consistency is the key.
Workout #4 : Day Off
REST
Today is a rest day. You can walk if you like, or you can save your energy for tomorrow. Tell your friends and family about your training plan so that they can encourage you to reach your goals and help you celebrate your successes. Knowing that someone will be asking about your progress will help nudge you out the door when you’re having a tough time getting motivated.
Today is a rest day. You can walk if you like, or you can save your energy for tomorrow. Tell your friends and family about your training plan so that they can encourage you to reach your goals and help you celebrate your successes. Knowing that someone will be asking about your progress will help nudge you out the door when you’re having a tough time getting motivated.
Workout #5 : Walk
WALK 30 MINUTES
Remember to walk at a pace that feels comfortable for you. If you’re huffing and puffing, you’re going too fast. Just focus on moving, without stopping, for 30 minutes.
Remember to walk at a pace that feels comfortable for you. If you’re huffing and puffing, you’re going too fast. Just focus on moving, without stopping, for 30 minutes.
Workout #6 : Walk
WALK 30 MINUTES
The more active you are, the more calories you burn. So find little ways to work more activity into your everyday life. Take the stairs instead of the elevator, park at a far-off space when you’re at the store, and take the dog for an extra walk. The more you move, the better.
The more active you are, the more calories you burn. So find little ways to work more activity into your everyday life. Take the stairs instead of the elevator, park at a far-off space when you’re at the store, and take the dog for an extra walk. The more you move, the better.
Workout #7 : Day Off
REST
Today is a rest day. You can walk if you like, or you can take it easy to recover from yesterday’s walk and save your energy for tomorrow.This evening get out your calendar and schedule your four workouts as appointments for the week ahead. You’ll be so much more likely to get your workout done if you make a formal date with yourself, just as you would to go to the dentist or to get a haircut. If possible, get into the habit of heading out at the same time each day. If it’s built into your schedule, you’re less likely to skip it.
Today is a rest day. You can walk if you like, or you can take it easy to recover from yesterday’s walk and save your energy for tomorrow.This evening get out your calendar and schedule your four workouts as appointments for the week ahead. You’ll be so much more likely to get your workout done if you make a formal date with yourself, just as you would to go to the dentist or to get a haircut. If possible, get into the habit of heading out at the same time each day. If it’s built into your schedule, you’re less likely to skip it.
Workout #8 : Other
WALK/RUN 29 MINUTES
Welcome to Stage 2 of training! Now that you’ve worked up to walking for 30 minutes at a time, you’re ready for Stage 2. This week, you’ll be incorporating very short segments of running into your walks. It is important to keep the running portions very slow. In fact, when you first start running, your run shouldn’t be much faster than your walk. Do this workout three or four times this week, starting today:WALK/RUN 29 MINUTESWalk for four minutes, then run for one minute. Repeat this sequence four more times. End with four minutes of walking. This workout is 29 minutes, including five minutes of running. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com. Buy the book Run Your Butt Off! and get all the advice on nutrition and exercise that you need to be your best. To purchase, go to runnersworld.com/rybo.
Welcome to Stage 2 of training! Now that you’ve worked up to walking for 30 minutes at a time, you’re ready for Stage 2. This week, you’ll be incorporating very short segments of running into your walks. It is important to keep the running portions very slow. In fact, when you first start running, your run shouldn’t be much faster than your walk. Do this workout three or four times this week, starting today:WALK/RUN 29 MINUTESWalk for four minutes, then run for one minute. Repeat this sequence four more times. End with four minutes of walking. This workout is 29 minutes, including five minutes of running. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com. Buy the book Run Your Butt Off! and get all the advice on nutrition and exercise that you need to be your best. To purchase, go to runnersworld.com/rybo.
Workout #9 : Day Off
REST
It’s best to take the day off from running today to recover from yesterday’s workout. Keep moving and stay active, but save your running for tomorrow.Days off from running are an important part of training. Well-timed rest days help muscles adapt to the stresses of training, and help prevent injuries.
It’s best to take the day off from running today to recover from yesterday’s workout. Keep moving and stay active, but save your running for tomorrow.Days off from running are an important part of training. Well-timed rest days help muscles adapt to the stresses of training, and help prevent injuries.