Beginning Running
If you are new to running, welcome! First of all, make sure you're hydrated and that it's not ridiculously hot or cold outside, and go out and run/walk a mile and see how it feels.
Ok, done that? Good. Now, if you want to do it some more, you should think about a few things. You need to get good running shoes. Set goals for yourself, small at first. Eventually you might think about entering a race. Here's a sane training schedule for someone who hasn't run but wants to improve their stamina and times. If you have a little running background, jump into this schedule wherever it seems to fit. Stay safe!
Precede each day's workout with a brisk five-minute walk.| Week | Workout 1 | Workout 2 | Workout 3 |
| 1 | Alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. | Alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. | Alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. |
| 2 | Alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes. | Alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes. | Alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes. |
| 3 | Repeat twice: Jog 90 seconds, walk 90 seconds, jog 3 minutes, walk 3 minutes. | Repeat twice: Jog 90 seconds, walk 90 seconds, jog 3 minutes, walk 3 minutes. | Repeat twice: Jog 90 seconds, walk 90 seconds, jog 3 minutes, walk 3 minutes. |
| 4 | Jog 3 minutes, walk 90 seconds, jog 5 minutes, walk 3 minutes, jog 3 minutes, walk 90 seconds, jog 5 minutes. | Jog 3 minutes, walk 90 seconds, jog 5 minutes, walk 3 minutes, jog 3 minutes, walk 90 seconds, jog 5 minutes. | Jog 3 minutes, walk 90 seconds, jog 5 minutes, walk 3 minutes, jog 3 minutes, walk 90 seconds, jog 5 minutes. |
| 5 | Jog 5 minutes, walk 3 minutes, jog 5 minutes, walk 3 minutes, jog 5 minutes. | Jog 8 minutes, walk 5 minutes, jog 8 minutes, | Jog 2 miles (or 20 minutes) |
| 6 | Jog 5 minutes, walk 3 minutes, jog 8 minutes, walk 3 minutes, jog 5 minutes. | Jog 1 mile (or 10 minutes), walk 3 minutes, jog 1 mile (or 10 minutes) |
Jog 2.5 miles (or 25 minutes) |
| 7 | Jog 2.5 miles (or 25 minutes) |
Jog 2.5 miles (or 25 minutes) |
Jog 2.5 miles (or 25 minutes) |
| 8 | Jog 2.75 miles (or 28 minutes) |
Jog 2.75 miles (or 28 minutes) |
Jog 2.75 miles (or 28 minutes) |
| 9 | Jog 3 miles (or 30 minutes) |
Jog 3 miles (or 30 minutes) |
Jog 3 miles (or 30 minutes) |
Know something that should go here?
Email me!