About

Welcome to my website, “Running with Jon”.abbamom2

After many years as a dedicated runner, my wife Sara, who had been a chronic asthmatic, approached me to design for her a running program after witnessing the excitement of the Jerusalem ½ marathon that I participated in.

Using the same run-walk methodology which I completed my 1st marathon, which consisted of running four minutes and walking one minute, I developed a beginning runners plan targeted for someone who has not run at all or has not run for many years. Though the initial plan was for Sara to run a 5K, after six months she ran her first 10K, walking one minute every kilometer.

This was over 8 years ago and I began sharing this beginning run-walk interval program with friends and family for the next 5 years – to the point of formally offering running club classes (chuggim), on a volunteer basis in my village of Yad Binyamin, Israel – following my program that I perfected over the years. Though the 1st Chug was relatively small with some 6 participants, it has grown tremendously over the past 3 years. I now offer separate men and women chuggim each week with over 100s of participants completing the program. The program has also caught on with colleagues from work and is now being followed virtually internationally in the US and in Europe. I offer the chug twice a year – which covers 21 weeks, culminating with initial non-runners able to complete a 5K without walking breaks. Many graduates of the program have increased their distances to 10K and even ½ marathon distances.

During this same period, I was requested to share 10K, ½ marathon and full marathon programs. I developed training programs for these distances after being Inspired by programs that I used for personally completing these distances designed by Chaim Wizman of the Beit Shemesh Running Club, and Al Higdon, a former editor of Runner’s World ( who I had the privilege to meet when he was visiting Israel). My training programs have been followed for the past 4 years, mainly by fellow residents of Yad Binyamin and nearby villages with much success.

Encouraged by my daughter Kayla, a graphic artist and internet site developer, we developed this website in order share both my run-walk interval program for beginning runners as well as 10K, ½ marathon and full marathon programs for more advanced runners. What is different from my training plans with others available, is that my plans are very conservative in gradually increasing time, speed, and distance in order for the body to slowly increase its level of fitness in order for individual to reach their personal fitness goals.

On this website you will find generic plans of the distances mentioned plus specific plans for full and half marathon training for running events taking place in Israel, namely the Tiberias (just marathon), Tel Aviv, Jerusalem marathons as well as the Emek Hayamot Half which takes place in the Beit Shean area in Israel, south of the Sea of Galilee,

You will find detailed plans for my run-walk interval training program for beginners which include various topics that I share on a weekly basis as the program increases in running time.

See also testimonials of the various people who have completed my beginning runner’s interval run-walk program over the years.

Fellow residents of Yad Binyamin and those living in the municipality of Nachal Soreq will find announcements regarding the running chuggim, running events, maps of various running paths for different distances that need to be covered in Half and Full Marathon training, plus 15K long runs for post season maintenance running.

I challenge my chug members to find in the weekly Torah portion connections with running or at least connection with the specific topic that I am covering that week. I share some of these connections on this website as well.
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Please share feedback you may have by sending me an email at runningwithjon@gmail.com as I am always willing to learn from others.

I wish you much luck in your running at whatever level you find yourself at.

Note: Earlier in 2014, my wife Sara finished her 1st ½ marathon without walking breaks. I look forward to be her pacer at upcoming ½ marathons as well. Our many hours running together has been great for our marriage which it may be for yours as well.

Jon Kowal, Certified Running Coach.

Wingate Institute

 

 

Yad Binyamin, Israel