Introducing Nutmeg and our Beginner Program!

Becoming a runner is hard. It’s a huge life change. It’s hard mentally and physically. It takes a long time. It tests patience and small bumps in the road derail many people on their journey to runnerdom. Nutmeg is well aware. She’s been here before and fallen off the path. But now she’s back on and ready for it to stick!

Nutmeg is an Ohioan transplanted just outside of Denver. No. She doesn’t ski. Or mountain climb. Or eat granola (a lot anyway). She’s a married stepmom of one and works in retail which poses it’s own challenges to staying active outside of work. She’s not shy about discussing her battles with depression and gigantic boobs. Despite all these mountains in her way (har), she’s laced up her shoes again and she’s ready to become runner.ย 

She’s been following the Salty Beginner Plan as outlined below and she’s here to tell us all about the journey!

Week 1:ย  walk briskly for 5 minutes and then alternate jogging (not fast! keep it easy) for 1:00 and walking for 2:00 until you get to 27:00 and then walk the last 3:00. (5x per week)

Week 2: walk briskly for 5 minutes and alternate jogging for 2:00 and walking for 2:00 until you get to 27:00 and then walk the last 3:00. (5x per week)

Week 3: walk briskly for 5 minutes and alternate jogging for 2:00 and walking for 1:00 until you get to 27:00 and then walk the last 3:00. (5x per week)

Week 4: walk briskly for 4 and alternate jogging for 3:00 and walking for 1:00 until you get to 27:00 and then walk the last 3:00. (5x per week)

Week 5: walk briskly for 4 minutes and then alternate jogging for 5:00 and walking for 1:00 until you get to 27:00 and then walk the last 3:00. (5x per week)

Week 6: walk briskly for 4 minutes and then alternate jogging for 7:00 and walking for 1:00 until you get to 27:00 and then walk the last 3:00.ย (5x per week)

Week 7: walk briskly for 5 minutes and then alternate jogging for 10:00 and walking for 1:00 until you get to 26:00 and then walk the last 4:00. (5x per week)

Week 8: walk briskly for 5 minutes and then jog for 20 minutes straight and then walk the last 5 minutes.ย (5x per week) You did it!

From here we will reassess and see how things are going. If this feels too easy then we can start increasing the running time, but if not keep the 20 minutes for a while until it gets easier. There is no rushing! Rushing leads to set-backs and discouragement. When starting from zero it takes time for everyone’s body to adapt. It’s better to take it too easy than not easy enough. Also, if increasing the running intervals feels too aggressive at any point in the program, repeat the previous week before moving on to the next week. Good luck. YOU and NUTMEG CAN DO IT!

Salty Running boss and mother of 3 little ones with PRs of 3:10:15 (26.2), 1:25:59 (13.1) and 18:15 (5k). I love to write about running culture, mental training, and fitting in a serious running habit with the rest of a busy life.