One Step At a Time

We're at the start of April and three months into 2025. If you've made a New Year commitment to running, it's a great time to check in with yourself.

Did you sign up for a goal race? If so, how's training, or not training?

Starting something new can be intimidating. Early January is engulfed with renewed optimism from a fresh start and a clean slate. But January can be a challenge. Winter is a challenging time to take up running. It's either cold and snow, or boredom on the treadmill. In any and all cases, going out for a run in the middle of winter will test your motivation. Sometimes, this is when best intentions fall off the rails.

Listen, it's not easy, and as you get older, it doesn't get easier. We live in a world of instant gratification, and there is nothing instant about running. So attempting to fit running into a schedule filled with work, family, social, and other obligations, it (running) will probably not be highest on the priority list.

I'm going to get a little cringey here and put on my inner Tech/Finance Bro Patagonia vest and talk about one of the approaches I like to take when tackling goals, and this includes running.

Make a roadmap (*booing intensifies*).

Seriously, break out the year, the months, the weeks into quarters and make smaller goals for each quarter that together, add up to help you achieve the overall goal.

So let's take the example I used above. You start out running in January. Maybe your goal is a 10K race in May. You are just getting into running and figured that 4 months would be an appropriate amount of time to prepare to finish a 10K.

Let's look at what a roadmap to this 10K might look like. One thing to note about the runs stated below - these runs are based on time on feet as opposed to distance. Time on feet is a great mindset changer because running for 25 mins sounds a lot more achievable than running for 3-4 kms.

Month 1:

• Weeks 1 & 2: 2-3 days of walk-run for 20-30 mins

• Weeks 2 & 3: 2-3 days of walk-run for 25-35 mins

Goals: Establish a routine and consistency

Month 2:

• Weeks 1 & 2: 2 days of run-walk for 20-30 mins, 1 long run-walk of 40-45 mins

• Weeks 3 & 4: 2 days of run-walk for 25-35 mins, 1 long run-walk of 45-50 mins

Goals: Introduce a longer run (weekends), and gradually make the 2 weekday runs a little longer

Month 3

• Week 1: 2 days of run-walk for 20-30 mins, 1 run with speed work, 1 long run (run-walk) of 45-50 mins

  
  

Speed work: This would be a mix of things like running intervals and tempo runs, where we mix up running with a little bit of a harder effort (faster running) with time to recover (slow jog, walk, or standing rest) before the next set of faster running.

• Week 2: 2 days of run-walk for 20-30 mins, 1 run with speed work, 1 long run (run-walk) of 50-55 mins

• Weeks 3 & 4: 2 days of run-walk for 25-35 mins, 1 run with speed work, 1 long run (run-walk) of 55-60 mins

  
  

Goals: Introduce a 4th day of running incorporating speed work into the weekly mileage

Month 4

• Weeks 1-4: 2 days of run-walk for 25-35 mins, 1 speed workout, 1 long run (run-walk) from 60-65/70 mins.

Goals: Build consistency and structure with the 4 days of running with one workout and one long run

Taking small steps is an effective way to build a new habit, establish a new routine, and to make change that sticks. Be ambitious, chase big goals, but always remember that no matter how big or small the step is, a step forward is a step forward.

Workout Of The Week

3-2-1 Fartlek

This is a fun one! What we're going to do is 3 mins hard effort, 2 mins harder effort, 1 min hardest effort, with equal rest for each (jogging or walking recovery) between. For example, after the 3 minute hard effort, jog or walk for 3 mins.

Do this 2-3 times.

Jay P.