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

WeekTue, Thu & Sat Activity (after warm-up)Total Run Time
1Run 1 minute, walk 2 minutes.  Repeat 6 more times7 minutes
2Run 1 minute, walk 1 minute.   Repeat 9 more times10 minutes
3Run 2 minute, walk 1 minute.   Repeat 6 more times14 minutes
4Run 3 minute, walk 1 minute.   Repeat 4 more times15 minutes
5Run 4 minute, walk 1 minute.   Repeat 3 more times16 minutes
6Run 5 minute, walk 1 minute.   Repeat 2 more times, then run 2 minutes17 minutes
7Run 6 minute, walk 1 minute.   Repeat 2 more times18 minutes
8Run 8 minute, walk 1 minute.   Repeat 1 more time, then run 3 minutes19 minutes
9Run 10 minute, walk 1 minute.   Repeat 1 more times20 minutes
10Run 12 minute, walk 1 minute.   Repeat 1 more time24 minutes
11Same as week 10 for Tues., Run 20 Minutes Thurs. Trial 5K Sat.5-K run
12Same as week 10 for Tues. & Thurs. 5-K race on Sat.5-K run