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TRAINING

  
     
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  Running for Beginners  
     
     
 		    

RUNNING FOR BEGINNERS

  • If you have not been active recently, be sure to check with your doctor prior to starting any fitness program.
     
  • Begin each session with a 10-15 minute warm-up.  Walking and/or light calisthenics followed by light stretching is recommended.
     
  • Be sure to cool down after each session with a 5-10 minute walk followed by light stretching exercises.
     
  • The key to this program is to run at a comfortable pace for the time allotted.  Don't worry about speed or distance.  You will naturally get faster as time goes by.

12 WEEK SCHEDULE

 Week
 Tue, Thu & Sat Activity (after warm-up)
 Run Time
1
Run 1 minute, walk 2 minutes.  Repeat 6 more times
7 minutes
2
Run 1 minute, walk 1 minute.   Repeat 9 more times
10 minutes
3
Run 2 minute, walk 1 minute.   Repeat 6 more times
14 minutes
4
Run 3 minute, walk 1 minute.   Repeat 4 more times
15 minutes
5
Run 4 minute, walk 1 minute.   Repeat 3 more times
16 minutes
6
Run 5 minute, walk 1 minute.   Repeat 2 more times, then run 2 minutes
17 minutes
7
Run 6 minute, walk 1 minute.   Repeat 2 more times
18 minutes
8
Run 8 minute, walk 1 minute.   Repeat 1 more time, then run 3 minutes
19 minutes
9
Run 10 minute, walk 1 minute.   Repeat 1 more times
20 minutes
10
Run 12 minute, walk 1 minute.   Repeat 1 more time
24 minutes
11
Same as week 10 for Tues., Run 20 Minutes Thurs. Trial 5K Sat.
5-K run
12
Same as week 10 for Tues. & Thurs. 5-K race on Sat.
5-K run

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