Beginner Program
10 Weeks to Running
This program is designed for the the runner just starting out on a training
program. At the end of the ten weeks, you should be able to run close to
three continuous miles. The only equipment you will need are a good pair
of running shoes, comfortable clothing and a watch.
Week 1 and 2 (3 days per week)
Walk out the door and go 15 minutes in one direction, turn around, and return
15 minutes to where you started: 30 minutes total.
- For the first 5 minutes of your workout, you should walk: No running!
- For the last 5 minutes of your workout, you should walk: Again, no
running!
- During the middle 20 minutes of the workout, you are free to jog or
run--as long as you do so easily and do not push yourself. Here's how
to run during those middle 20 minutes: Alternate between jogging and
walking. Jog until you start feeling tired (or a minimum of 30 seconds),
walk until you are recovered, repeat throughout running portion.
Week 3 and 4 (4 days per week)
Walk out the door and go 18 minutes in one direction, turn around, and return
18 minutes to where you started: 36 minutes total.
- For the first 5 minutes of your workout, you should walk: No running!
- For the last 5 minutes of your workout, you should walk: Again, no
running!
- During the middle 26 minutes of the workout, you are free to jog or
run--as long as you do so easily and do not push yourself. Here's how
to run during those middle 26 minutes: Alternate between jogging and
walking. Jog until you start feeling tired (or a minimum of 45 seconds),
walk until you are recovered, repeat throughout running portion.
Week 5 and 6 (4-5 days per week)
Walk out the door and go 20 minutes in one direction, turn around, and return
20 minutes to where you started: 40 minutes total.
- For the first 5 minutes of your workout, you should walk: No running!
- For the last 5 minutes of your workout, you should walk: Again, no
running!
- During the middle 30 minutes of the workout, you are free to jog or
run--as long as you do so easily and do not push yourself. Here's how
to run during those middle 30 minutes: Alternate between jogging and
walking. Jog until you start feeling tired (or a minimum of 60 seconds),
walk until you are recovered, repeat throughout running portion.
Week 7 and 8 (4-5 days per week)
Walk out the door and go 23 minutes in one direction, turn around, and return
23 minutes to where you started: 46 minutes total.
- For the first 5 minutes of your workout, you should walk: No running!
- For the last 5 minutes of your workout, you should walk: Again, no
running!
- During the middle 36 minutes of the workout, you are free to jog or
run--as long as you do so easily and do not push yourself. Here's how
to run during those middle 36 minutes: Alternate between jogging and
walking. Jog until you start feeling tired (or a minimum of 90 seconds),
walk until you are recovered, repeat throughout running portion.
Week 9 and 10 (5 days per week)
Walk out the door and go 25 minutes in one direction, turn around, and return
25 minutes to where you started: 50 minutes total.
- For the first 5 minutes of your workout, you should walk: No running!
- For the last 5 minutes of your workout, you should walk: Again, no
running!
- During the middle 40 minutes of the workout, you are free to jog or
run--as long as you do so easily and do not push yourself. Here's how
to run during those middle 36 minutes: Alternate between jogging and
walking. Jog until you start feeling tired (or a minimum of 2 minutes),
walk until you are recovered, repeat throughout running portion.
Hints
- Use your days off wisely. These days are meant for recovery, therefore
it is important to spread them out. If your schedule calls for two off
days, don't take them on consecutive days -- spread them out.
- Find a running partner. Running is easier when done with a friend.
- Don't over do it! This is the classic mistake made by most people
when beginning a running program. Stick to the schedule, even if it
seems a bit easy at first.
- Get into a routine. Like anything else, a running program is easier
if it becomes routine. Set aside a certain time each day that is designated
as your running time.
- You may experience some soreness. This is normal. However, if you
experience sharp pain it is best to stop and see me before continuing
on the program.
Back
to Main Page
|