| Week
|
Monday
|
Wednesday
|
Friday
|
1
|
Alternate Walk 100 meters; Jog 100 meters for 1 mile total (4 laps) |
Alternate Walk 100 meters; Jog 100 meters for 1 mile total (4 laps) |
Alternate Walk 100 meters; Jog 100 meters for 1 mile total (4 laps) |
2 |
Alternate Walk 200 meters; Jog 200 meters for 1.25 miles total (5 laps) |
Alternate Walk 200 meters; Jog 200 meters for 1.25 miles total (5 laps) |
Alternate Walk 200 meters; Jog 200 meters for 1.25 miles total (5 laps) |
3
|
Alternate Walk 300 meters; Jog 300 meters for 1.5 miles total (6 laps) |
Alternate Walk 300 meters; Jog 300 meters for 1.5 miles total (6 laps) |
Alternate Walk 300 meters; Jog 300 meters for 1.5 miles total (6 laps) |
4 |
Walk ¼ mile; Jog ½ mile; Walk ¼ mile; Jog ½ mile; Walk ¼ mile (1.75 miles – 7 laps) |
Walk ¼ mile; Jog ½ mile; Walk ¼ mile; Jog ½ mile; Walk ¼ mile (1.75 miles – 7 laps) |
Walk ¼ mile; Jog ½ mile; Walk ¼ mile; Jog ½ mile; Walk ¼ mile (1.75 miles – 7 laps) |
5 |
Jog ½ mile; Walk ¼ mile; Jog ½ mile; Walk ¼ mile; Jog ½ mile (2 miles – 8 laps) |
Jog ¾ mile; Walk ½ mile; Jog ¾ mile (2 miles – 8 laps) |
Jog 2 miles (8 laps). Try not to walk |
6 |
Jog ½ mile; Walk ¼ mile; Jog ¾ mile; Walk ¼ mile; Jog ½ mile (2.25 miles – 9 laps) |
Jog 1 mile; Walk ¼ mile; Jog 1 mile (2.25 miles – 9 laps) |
Jog 2.25 miles (9 laps). Try not to walk |
7 |
Jog 2.5 miles (10 laps) |
Jog 2.75 miles (11 laps) |
Jog 2.75 miles (11 laps) |
8 |
Jog 2.75 miles (11 laps) |
Jog 2.75 miles (11 laps) |
Jog 2.75 miles (11 laps) |
9 |
Jog 3 miles (12 laps) |
Jog 3 miles (12 laps) |
Jog 3 miles (12 laps) |
10 |
Jog 3.25 miles (13 laps) |
Jog 3.25 miles (13 laps) |
Jog 3.25 miles (13 laps) |
A running program should only be started if you’re comfortable walking for an extended period of time (30+ minutes).
Click here for some beginner running tips.
If running causes any severe aches or pains, stop. Running should be enjoyable. Overexertion can lead to injury, and defeat the purpose of your fitness program.