Beginner Running Program


Spring is almost here and there is no better time to start running than now! Feel free to use this beginner's running program to get started and be ready for your summer road race!

Week 1:

Day 1: Walk 3 min. > run 1 min. for 40 min.

Day 2: Walk 3 min. > run 1 min. for 40 min.

Week 2:

Day 1: Walk 3 min. > run 90 sec. for 40 min.

Day 2: Walk 3 min. > run 90 sec. for 40 min.

Week 3:

Day 1: Walk 2 min. > run 2 min. for 40 min.

Day 2: Walk 2 min. > run 2 min. for 40 min.

Week 4:

Day 1: Walk 2 min. > run 3 min. for 40 min.

Day 2: Walk 2 min. > run 3 min. for 40 min.

Week 5:

Day 1: Walk 2 min. > run 4 min. for 40 min.

Day 2: Walk 2 min. > run 4 min. for 40 min.

Week 6:

Day 1: Walk 1 min. > run 4 min. for 40 min.

Day 2: Walk 1 min. > run 5 min. for 35 min.

Week 7:

Day 1: Walk 1 min. > run 5 min. for 40 min.

Day 2: Walk 1 min. > run 8 min. for 30 min.

Week 8:

Day 1: Walk 1 min. > run 8 min. for 40 min.

Day 2: Run 40 min.

Week 9:

Day 1: Run 40 min.

Day 2: Run 25 min. > Walk 3 min. > Run 25 min.

Week 10:

Day 1: Run 50 min.

Day 2: Run 30 min. > Walk 5 min. > Run 30 min.

Week 11:

Day 1: Run 30 min. > Walk 5 min. > Run 30 min.

Day 2: Run 60 min.

Week 12:

Day 1: Run 60 min.

Day 2: Run 50 min.

Week 13:

Day 1: Run 60 min.

Day 2: Run 60 min.

Week 14:

Day 1: Jog 10 min. > Run hard (8 of 10) 20 min. > jog 10 min.

Day 2: Run 60 min.

Week 15:

Day 1: Jog 10 min. > Run hard (8 of 10) 5 min. w/ 1 min. recovery walk x 5 > jog 10 min.

Day 2: Run 50 min.

Week 16:

Day 1: Jog 10 min. > Run hard (8 of 10) 20 min. > jog 10 min.

Day 2: Run 65 min.

Week 17:

Day 1: Jog 10 min. > Run hard (8 of 10) 5 min. w/ 1 min. recovery walk x 5 > jog 10 min.

Day 2: Run 65 min.

Week 18:

Day 1: Jog 10 min. > Run hard (8 of 10) 20 min. > jog 10 min.

Day 2: Run 70 min.

Week 19:

Day 1: Jog 10 min. > Run hard (8 of 10) 5 min. w/ 1 min.

recovery walk x 5 > jog 10 min.

Day 2: Run 50 min.

Week 20:

Day 1: Jog 10 min. > Run hard (8 of 10) 30 min. > jog 10 min.

Day 2: Run 60 min.

Week 21:

Day 1: Jog 10 min. > Run hard (8 of 10) 5 min. w/ 1 min.

recovery walk x 6 > jog 10 min.

Day 2: Run 65 min.

Week 22:

Day 1: Jog 10 min. > Run hard (8 of 10) 30 min. > jog 10 min

Day 2: Run 65 min.

Week 22:

Day 1: Jog 10 min. > Run hard (8 of 10) 5 min. w/ 1 min.

recovery walk x 6 > jog 10 min.

Day 2: Run 70 min.

Week 23:

Day 1: Jog 10 min. > Run hard (8 of 10) 30 min. > jog 10 min

Day 2: Run 40 min.

Week 24:

Day 1: Jog 10 min. > Run hard (8 of 10) 5 min. w/ 1 min.

recovery walk x 5 > jog 10 min.

Day 2: Run 65 min.

Week 25:

Day 1: Jog 10 min. > Run hard (8 of 10) 30 min. > jog 10 min

Day 2: Run 70 min.

Always improve,

Chris

#Running

© 2020 by Christopher Johnson, Ed.D. No information on this site is to be taken as medical advice. Newton, Ma 02460