Too many people have been turned off of running simply by trying to start off too fast. Their bodies’ rebel and they wind up miserable, wondering why anyone would possibly want to do this to themselves.
You should ease into your running program gradually. In fact, the beginners' program here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running for 5km on a regular basis in just two months.
It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready.
A few minutes each week
Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).
The workouts in this program are scheduled Mondays, Wednesdays and Thursdays. However, feel free to adjust to give yourself a chance to rest and recover between efforts. And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.
Week
Workout 1
Workout 2
Workout 3
1
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3
Brisk five-minute warmup walk, then do two repetitions of the following:
Jog for 90 seconds
Walk for 90 seconds
Jog for 3 minutes
Walk for three minutes
Brisk five-minute warmup walk, then do two repetitions of the following:
Jog for 90 seconds
Walk for 90 seconds
Jog for 3 minutes
Walk for three minutes
Brisk five-minute warmup walk, then do two repetitions of the following:
Jog for 90 seconds
Walk for 90 seconds
Jog for 3 minutes
Walk for three minutes
4
Brisk five-minute warmup walk, then:
Jog for 3 minutes
Walk for 90 seconds
Jog for 5 minutes
Walk for 2-1/2 minutes
Jog for 3 minutes
Walk for 90 seconds
Jog for 5 minutes
Brisk five-minute warmup walk, then:
Jog for 3 minutes
Walk for 90 seconds
Jog for 5 minutes)
Walk for 2-1/2 minutes
Jog for 3 minutes
Walk for 90 seconds
Jog for 5 minutes
Brisk five-minute warmup walk, then:
Jog for 3 minutes
Walk for 90 seconds
Jog for 5 minutes
Walk for 2-1/2 minutes
Jog for 3 minutes
Walk for 90 seconds
Jog for 5 minutes
5
Brisk five-minute warmup walk, then:
Jog for 5 minutes
Walk for 3 minutes
Jog for 5 minutes
Walk for 3 minutes
Jog for 5 minutes
Brisk five-minute warmup walk, then:
Jog for 8 minutes
Walk for 5 minutes
Jog for 8 minutes
Brisk five-minute warmup walk, and then jog two for 20 minutes with no walking.
6
Brisk five-minute warmup walk, then:
Jog for 5 minutes)
Walk for 3 minutes)
Jog for 8 minutes)
Walk for 3 minutes)
Jog for 5 minutes)
Brisk five-minute warmup walk, then:
Jog for 10 minutes
Walk for 3 minutes
Jog for 10 minutes
Brisk five-minute warmup walk, jog for 25 minutes with no walking.
7
Brisk five-minute warmup walk, then jog for 25 minutes.
Brisk five-minute warmup walk, then jog for 25 minutes.
Brisk five-minute warmup walk, then jog for 25 minutes.
8
Brisk five-minute warmup walk, then jog for 28 minutes.
Brisk five-minute warmup walk, then jog for 28 minutes.
Brisk five-minute warmup walk, then jog for 28 minutes.
9
Brisk five-minute warmup walk, then jog for 30 minutes.
Brisk five-minute warmup walk, then jog for 30 minutes.
The final workout! Congratulations! Brisk five-minute warmup walk, then jog 5 km’s.
