Beginners running program
[su_table]
| WEEK | Run-Walk Plan | Total Duration |
1 | 1 min run, 2 min walk (7x) | 21 minutes |
2 | 2 min run, 2 min walk (5x) | 20 minutes |
3 | 3 min run, 2 min walk (4x) | 20 minutes |
4 | 5 min run, 2 min walk (3x) | 21 minutes |
5 | 6 min run, 90 sec walk (3x) | 20 minutes |
6 | 8 min run, 90 sec walk (2x) | 18 minutes |
7 | 10 min run, 90 sec walk (2x) | 23 minutes |
8 | 12 min run, 1 min walk, 8 min run | 21 minutes |
9 | 15 min run, 1 min walk, 5 min run | 21 minutes |
10 | Run 20 minutes continuously | 20 minutes |
[/su_table]
This program should suit most non active beginners. Therefore, if you can, follow the program exactly. However, if you are very overweight, older or have been very inactive, it will probably take longer. Do not exceed what you can do, listen to your body. Stay at the level you can handle until you feel able to move to the next stage. It doesn’t matter if it takes you twenty weeks. The goal is to get there. On the other hand, if you have been somewhat active before, you may find the program too easy and progress quickly. In that case, simply move forward to the next level. Once you hit 20 minutes nonstop running, move on to the advanced beginners program. You may be able to complete 30 minutes of continuous running at the end of 10 weeks. Still, take it easy. The goal of this running program is to get there uninjured and it is better to veer on the side of caution.
Remember to clear any exercise program with your doctor before starting, especially if you have any medical condition.
🙂