Beginners Running Program

running

This one’s for the wannabe cardio junkies…
I have found running outside very enjoyable in the past but there is a window of acclimatization that the body needs.
I’m including a chart from the NY Road Runners that i found many years ago. I use my own version of this anytime I hit the pavement.

This program should suit most nonactive 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.

 

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



Categories: Exercise

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: