Running routine for beginners this program outlined below is for men and women alike. It is a twenty week program designed to get the out of shape person into running shape.
This is a daily running program that increases every week, so it's important not to miss any workouts, this running program for beginners takes the out of shape runner from, walking for thirty minutes to running 4 miles at the end of the twenty weeks.
The best way to use this this running program for beginners is to maintain a couple of rules for yourself such as always run four times weekly. If you only run three times in a one week period you should still proceed on to the next week. But if you only ran two times or less be sure to complete the same week over next week before moving on.
This running program for beginners is a every other day workout plan but it is adjustable, so if you have to miss a day do to appointments, weather etc. Just workout the following day it is OK to run two days in a row but rarely ever three days in a row if you are just beginning.
This running routine for beginners is a very popular program that has proven results for thousands over the years, so if you are going to do this particular running routine for beginners be sure not to make any adjustments.
Running Routine For Beginners Week
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Sun
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Mon
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Tue
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Wed
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Thurs
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Fri
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Sat
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1
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walk 30 minutes
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Rest
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walk 30 minutes
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Rest
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walk 30 minutes
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Rest
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walk 30 minutes
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2
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Run one minute, walk two minutes. Repeat 6 times
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Rest
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Run one minute, walk two minutes. Repeat 7 times
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Rest
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Run one minute, walk two minutes. Repeat 7 times
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Rest
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Run one minute, walk two minutes. Repeat 8 times
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3
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Run three minutes, walk five minutes, Repeat 4 times
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Rest
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Run three minutes, walk five minutes, Repeat 4 times
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Rest
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Run three minutes, walk five minutes, Repeat 5 times
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Rest
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Run three minutes, walk four minutes, Repeat 4 times
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Week 4 one month into running routine for beginners
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Run three minutes, walk four minutes, Repeat 5 times
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Rest
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Run three minutes, walk four minutes, Repeat 6 times
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Rest
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Run four minutes, walk four minutes, Repeat 4 times
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Rest
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Run three minutes, walk three minutes, Repeat 5 times
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5
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Run three minutes, walk one minute. Repeat 10 times
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Rest
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Run three minutes, walk one minute. Repeat 10 times
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Rest
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Run four minutes, walk two minutes, Repeat 6 times
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Rest
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Run four minutes, walk one minute. Repeat 8 times
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6
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Run four minutes, walk one minute. Repeat 8 times
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Rest
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Run 5 minutes, walk five minutes, Repeat 6 times
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Rest
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Run 5 minutes, walk five minutes, Repeat 6 times
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Rest
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Run 5 minutes, walk four minutes, Repeat 6 times
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7
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Run 5 minutes, walk four minutes, Repeat 4 times
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Rest
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Run 6 minutes, walk four minutes, Repeat 4 times
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Rest
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Run 7 minutes, walk five minutes, Repeat 4 times
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Rest
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Run 7 minutes, walk five minutes, Repeat 4 times
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8
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Run 7 minutes, walk four minutes, Repeat 5 times
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Rest
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Run 8 minutes, walk eight minutes, Repeat 2 times
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Rest
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Run 8 minutes, walk eight minutes, Repeat 3 times
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Rest
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Run 7 minutes, walk seven minutes, Repeat 4 times
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9
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Run 7 minutes, walk five minutes, Repeat 4 times
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Rest
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Run 7 minutes, walk six minutes, Repeat 5 times
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Rest
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Run 8 minutes, walk seven minutes, Repeat 4 times
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Rest
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Run 9 minutes, walk seven minutes, Repeat 3 times
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Week 10 halfway there running routine for beginners
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Run 10 minutes, walk five minutes, Repeat 2 times
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Rest
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Run 10 minutes, walk five minutes, Repeat 3 times
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Rest
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Run 10 minutes, walk five minutes, Repeat 3 times
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Rest
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Run 11 minutes, walk five minutes, Repeat 3 times
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11
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Run 12 minutes, walk six minutes, Repeat 2 times
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Rest
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Run 12 minutes, walk four minutes, Repeat 2 times
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Rest
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Run 12 minutes, walk five minutes, Repeat 2 times
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Rest
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Run 10 minutes, walk five minutes, Repeat 4 times
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12
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Run 15 minutes, walk five minutes, Repeat 2 times
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Rest
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Run 15 minutes, walk four minutes, Repeat 2 times
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Rest
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Run 12 minutes, walk five minutes, Repeat 3 times
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Rest
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Run 20 minutes, walk eight minutes, Repeat 2 times
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13
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Run 20 minutes, walk eight minutes, Repeat 2 times
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Rest
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Run 15 minutes, walk six minutes, Repeat 3 times
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Rest
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Run 20 minutes, walk eight minutes, Repeat 2 times
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Rest
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Run 15 minutes, walk six minutes, Repeat 3 times
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14
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Run 20 minutes, walk six minutes, Repeat 2 times
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Rest
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Run 15 minutes, walk 5 minutes, Repeat 3 times
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Rest
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Run 20 minutes, walk 5 minutes, Repeat 2 times
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Rest
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Run 20 minutes, walk 4 minutes, Repeat 3 times
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15
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Run 25 minutes
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Rest
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Run 20 minutes, walk 4 minutes, Repeat 2 times
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Rest
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Run 25 minutes
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Rest
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Run 15 minutes, walk 4 minutes, Repeat 3 times
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16
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Run 25 minutes
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Rest
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Run 15 minutes, walk 4 minutes, Repeat 3 times
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Rest
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Run 30 minutes
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Rest
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Run 15 minutes, walk 3 minutes, Repeat 3 times
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17
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Run 15 minutes, walk 3 minutes, Repeat 3 times
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Rest
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Run 25 minutes
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Rest
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Run 20 minutes, walk 4 minutes, Repeat 2 times
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Rest
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Run 25 minutes
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18
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Run 20 minutes, walk 4 minutes, Repeat 2 times
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Rest
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Run 30 minutes
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Rest
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Run 20 minutes, walk 3 minutes, Repeat 2 times
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Rest
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Run 33 minutes
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19
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Run 35 minutes
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Rest
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Run 30 minutes
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Rest
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Run 20 minutes, walk 2 minutes, Repeat 2 times
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Rest
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Run 20 minutes, walk 3 minutes, Repeat 2 times
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20
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Run 40 minutes
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Rest
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Run 20 minutes, walk 3 minutes, Repeat 2 times
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Rest
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Run 45 minutes
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Rest
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Run four miles if you have not already
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