Training With Kevin Waimana Viezee

Friday To Friday Step By Step Training With Kevin

‘I was born to run, I might not be where I want to be yet but I am heading there!’ – Kevin Waimana Viezee

HEY guys! Today I would like to help everyone who always wanted to start running with the intention to run and get fit. The start is never easy but I promise you once you have gotten your shoes, running clothes and got to the forest and started your first run, and after you have done it for a couple of weeks you will definitely want to do it again and again. Slowly it will become addictive.

The start to anything is never easy, we as humans always want to look for an excuse not to do something. I would really like to help and motivate someone out there to get fit and start running or at least do something sportive. This year has been a tough year for everyone, running can be the best meditation and mind-clearing tool you might need & best of all, it’s free; you can do it anywhere and at any time. I have included below a small program for anyone who wants to give it a try.

Try to do this for a week: Let’s say your week will start for you on Friday and end on Friday. If you are a beginner do start easy as you don’t want to injure yourself. This training is all about ‘building it up’ so that you can finish a proper 30 to 40 minutes run without stopping.

Day 1 – Friday:

The 20min Easy Run- You are going to start with stretching; before your run just stretch for 5-10 min, then begin your run. You shall do the first 10 min, then stop and walk for 5 min then finish the second 10 min. Make sure you drink a lot of fluids and stretch!!

Day 2 – Saturday:

In the morning- Begin with some stretching and core stability exercises. This is very useful for your ‘run’ and to prevent injuries.

In the afternoon (25 min)- Start with stretching. This will be a small easy interval training. 10min easy run, then stop and feel how your body is and if you need to stretch, stretch again (take about 5 min to do just that). Then again 5 min of running, this time a bit fast-paced, once you are done with that take a 5 min break which includes 2 mins of walking (slowly) followed by 3 min of easy jogging. Then again 5 min running (fast-paced but should be at a controlled pace). Now take a 5 min break (2 min walking (slowly) and 3 min easy jogging) and slowly cool down over the remaining 5min.

Day 3 – Sunday:

The 20 min Easy Run- Today try to run for the full 20 min without stopping but do it at a very slow pace so that you can finish without stopping, that should be the goal for today’s training.

Day 4 – Monday:

Take A Rest- Do some stretching and relax your legs on the sofa. Have a lovely day feeling proud of yourself. Every small progress and work you are putting in counts. Getting fit isn’t easy as long as you are motivated, you will get there!

Day 5 – Tuesday:

The 30 min Easy Long Run –  you shall do 15 min running followed by a break of 2 min walking and 3 min easy jogging, then after the break, finish it off by running for another 15 mins. Stretch today as I bet your body feels great after a  full day’s rest. All for all, enjoy the training and have fun that’s always important.

Day 6 – Wednesday:

In The Morning- do some stretching and core stability exercises.

In The Afternoon- Do a 20min run with 3x 2 min of fast running with a break of 3 mins of easy walking after every 2 mins of fast running. This training is constraining on the 2 min as you shall be running faster.

Day 7 – Thursday:

The 30 min Easy Long Run- Let’s see if you can finish the 30 min run without any break! Start easy and see if you can manage. If it’s too hard then take a 5min break (2 min of easy walking + 3 min of easy jogging) after the first 15min.

Day 8 – Friday:

Take Another Rest- Building up is key. You should never rush or try to do too much or else you will get injured and have problems.

I am going end by saying all the best to everyone who is going to give this a try. The most important thing is to have fun and enjoy it!

Kevin Waimana Viezee for