Running for Beginners

runner

This is a great running plan for those of you who don’t run. This is an example starter program and you have the freedom to adjust according to your fitness level. Some of you may be able to start with longer periods of running and others of you may need shorter periods of running.

Just remember that it take time and committment to get better at running. The most important thing is consistency. You can start to lose you cardiovascular conditioning within 2 weeks of not running. Keep up with it and push through the initial exhaustion. You will get better and it will get easier. I promise.

Test yourself: You should test your fitness level by taking one day to see how long you can run before you can go no further. This will help you know where to start in order to build on that initial test time.

Week One:

Monday
Run/Walk 30 minutes. (Run 1 Minute, Walk 2 Minutes)
Walk 5 (cool down).
Stretch.
Tuesday
Full body Strength Training Program.
Stretch.
Wednesday
Run/Walk 30 minutes. (Run 1 m 30 sec, Walk 2 minutes)
Walk 5 (cool down).
Stretch
Thursday
Abs Strength Training Program.
Stretch.
Friday
Run/Walk 30 minutes. (Run 2 minutes, Walk 2 minutes)
Walk 5 minutes (cool down).
Stretch.
Saturday
Rest Day
Sunday
Run/Walk 30 minutes. (Run 2 minutes, Walk 2 minutes)
Walk 5 minutes.
Stretch.

The key is to keep increasing you run time each week and decrease your walk time. For example:

Week Two:

  • Monday: Run 3 minutes, Walk 2 minutes
  • Tuesday: Weights
  • Wednesday: Run 3 minutes, Walk 1 minute
  • Thursday: Abs
  • Friday: Run 3 min 30 seconds, Walk 1 minute
  • Saturday: Rest
  • Sunday: Run 3 min 30 seconds, Walk 1 minute

Week Three:

  • Monday: Run 4 minutes, Walk 1 min 30 seconds
  • Tuesday: Weights
  • Wednesday: Run 4 minutes, Walk 1 minute
  • Thursday: Abs
  • Friday Run 5 minutes, Walk 1 minute
  • Saturday: Rest
  • Sunday: Run 5 minutes, Walk 1 minute

Continue to adjust your times. You should start to notice your body changing by week 3, keep going until you can run the full 30 minutes.

Good luck! Be fit!

You’ll be glad you did.

&teri

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One response to “Running for Beginners

  1. Pingback: 6 Week Running Plan | Otherwise Simple·

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