Running can help shave off those stubborn last five pounds, or take your fitness level up a notch or two. But for running rookies--even athletes successful in other sports--creating a training program can be daunting. Here's a 10-week beginner running program that takes the guesswork out of running. At the end of the 10 weeks, you should be able to run three miles.
Here's the best part. The only equipment you'll need is a pair of running shoes, some comfortable clothes and a watch.
Weeks 1 and 2:
Three Days per Week
Walk out the door and travel 15 minutes in one direction, turn around, and return 15 minutes to where you started--30 minutes total. Follow these rules:
For the first five minutes of your workout, you should walk--no running.
For the last five minutes of your workout, you should walk--again, no running.
During the middle 20 minutes of the workout, you're free to jog or run--as long as you do so easily and don't push yourself. Here's how to run during those middle 20 minutes: Alternate between jogging and walking. Jog until you start feeling tired (or a minimum of 30 seconds), walk until you are recovered, and repeat throughout running portion.
The goal is to complete this workout three times per week for two weeks.
More: How Beginners Can Make Running a Healthy Habit
Weeks 3 and 4:
Four Days per Week
Walk out the door and travel 18 minutes in one direction, turn around, and return 18 minutes to where you started--36 minutes total.
For the first five minutes of your workout, you should walk--no running.
For the last five minutes of your workout, you should walk--again, no running.
During the middle 26 minutes of the workout, you're free to jog or run, as long as you do so easily and don't push yourself. Here's how to run during those middle 26 minutes: Alternate between jogging and walking. Jog until you start feeling tired (or a minimum of 45 seconds), walk until you are recovered, and repeat throughout running portion.
The goal is to complete this workout four times per week for two weeks.
More: 6 Tips to Prepare Mentally for Your First 5K
Weeks 5 and 6:
Four to Five Days per Week
Walk out the door and travel 20 minutes in one direction, turn around, and return 20 minutes to where you started--40 minutes total.
For the first five minutes of your workout, you should walk--no running.
For the last five minutes of your workout, you should walk--again, no running.
During the middle 30 minutes of the workout, jog or run. Keep an easy pace and don't push yourself. Here's how to run during those middle 30 minutes: Alternate between jogging and walking. Jog until you start feeling tired (or a minimum of 60 seconds), walk until you are recovered, and repeat throughout running portion.
The goal is to complete this workout four to five times per week for two weeks.
More: 3 Essential Speed Workouts for Beginners
Weeks 7 and 8:
Four to Five Days per Week
Walk out the door and head in one direction for 23 minutes. Turn around and return 23 minutes to where you started--46 minutes total.
For the first five minutes of your workout, you should walk--no running.
For the last five minutes of your workout, you should walk--again, no running.
During the middle 36 minutes of the workout, jog or run at an easy pace. You should be able to hold a conversation with someone. Alternate between jogging and walking. Jog until you start feeling tired (or a minimum of 90 seconds), walk until you are recovered. Repeat this process throughout the running portion.
The goal is to complete this workout four to five times per week for two weeks.
More: 8 Essential Strength Moves for Beginning Runners
Weeks 9 and 10:
Five Days per Week
Walk out the door and head in one direction for 25 minutes. Turn around and return 25 minutes to where you started--50 minutes total.
Walk for the first five minutes of your workout--no running.
Walk for last five minutes of your workout--again, no running.
During the middle 40 minutes of the workout, jog or run at an easy pace. Jog until you start feeling tired (or a minimum of two minutes), walk until you are recovered, and repeat throughout running portion.
Complete this workout five times per week for two weeks.
More: How Fast Should Beginners Run?
Weeks 7 and 8:
Four to Five Days per Week
Walk out the door and head in one direction for 23 minutes. Turn around and return 23 minutes to where you started--46 minutes total.
For the first five minutes of your workout, you should walk--no running.
For the last five minutes of your workout, you should walk--again, no running.
During the middle 36 minutes of the workout, jog or run at an easy pace. You should be able to hold a conversation with someone. Alternate between jogging and walking. Jog until you start feeling tired (or a minimum of 90 seconds), walk until you are recovered. Repeat this process throughout the running portion.
The goal is to complete this workout four to five times per week for two weeks.
More: 8 Essential Strength Moves for Beginning Runners
Weeks 9 and 10:
Five Days per Week
Walk out the door and head in one direction for 25 minutes. Turn around and return 25 minutes to where you started--50 minutes total.
Walk for the first five minutes of your workout--no running.
Walk for last five minutes of your workout--again, no running.
During the middle 40 minutes of the workout, jog or run at an easy pace. Jog until you start feeling tired (or a minimum of two minutes), walk until you are recovered, and repeat throughout running portion.
You should feel confident that you can make it through three miles. This is a major cardiovascular and athletic achievement. Celebrate with a 5K race and then get ready to be hooked on running.
Training Tips
• Get in the habit of doing a good warm-up.
• Recovery is as important as the days you're running. Use your days off wisely. Spread out your days off. For example, if your schedule calls for two days off, don't take them on consecutive days.
• Consider recruiting a friend, spouse or family member as a running partner. Running is easier when done with a friend.
• Don't overdo it! This is the classic mistake made by many folks when beginning a running program. Stick to the schedule, even if it seems a bit easy at first.
More: How Often Should Beginners Run?
• Get into a routine. Like anything else, a beginner running program is easier if it becomes routine. Set aside a certain time each day that is designated as your running time.
• You may experience some soreness. This is normal. However, if you experience sharp pain, it's best to stop. Proper rest might do the trick. However, if the pain ramps up again, consult a doctor.
More: 9 Essential 5K Race-Day Tips for Beginners
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