Beginner's Running Program

[dave]

Week 1 ::
Workout #1 :: 20 min. brisk walk
Workout #2 :: 25 min. brisk walk
Workout #3 :: 30 min. brisk walk

Week 2 ::
Each workout includes a 5 min. walking warm up.
Workout #1 :: 1 min. easy jog & 2 min. walk. Repeat 7 times for a total of 21 minutes.
Workout #2 :: 1 min. easy jog & 2 min. walk. Repeat 7 times for a total of 24 minutes.
Workout #3 :: 1 min. easy jog & 2 min. walk. Repeat 7 times for a total of 24 minutes.

Week 3 ::
Each workout includes a 5 min. walking warm up.
Workout #1 :: 1.5 min. easy jog & 1.5 min. walk. Repeat 7 times for a total of 21 minutes.
Workout #2 :: 1.5 min. easy jog & 1.5 min. walk. Repeat 8 times for a total of 24 minutes.
Workout #3 :: 1.5 min. easy jog & 1.5 min. walk. Repeat 8 times for a total of 24 minutes.

Week 4 ::
Each workout includes a 5 min. walking warm up.
Workout #1 :: 2 min. easy jog & 1 min. easy walk. Repeat 7 times for a total of 21 minutes.
Workout #2 :: 2 min. easy jog & 1 min. easy walk. Repeat 8 times for a total of 24 minutes.
Workout #3 :: 2 min. easy jog & 1 min. easy walk. Repeat 8 times for a total of 24 minutes.

Week 5 ::
Each workout includes a 5 min. walking warm up.
Workout #1 :: 1.5 min. easy jog, 1 min. walk, 2 min. easy jog, 1 min. walk. Repeat 4 times for a total of 22 minutes.
Workout #2 :: 1.5 min. easy jog, 1 min. walk, 2 min. easy jog, 1 min. walk. Repeat 5 times for a total of 27.5 minutes.
Workout #3 :: 1.5 min. easy jog, 1 min. walk, 2 min. easy jog, 1 min. walk. Repeat 5 times for a total of 27.5 minutes.

Week 6 ::
Each workout includes a 5 min. walking warm up.
Workout #1 :: 2.5 min. easy jog, 30 sec. walk. Repeat 7 times for a total of 21 minutes.
Workout #2 :: 3 min. easy jog, 1 min. walk. Repeat 6 times for a total of 24 minutes.
Workout #3 :: 3 min. easy jog, 1 min. walk. Repeat 7 times for a total of 28 minutes.

Week #7 ::
Each workout includes a 5 min. walking warm up.
Workout #1 :: 5 min. easy jog, 1 min. walk. Repeat 4 times for a total of 24 minutes.
Workout #2 :: 5 min. easy jog, 1 min. walk. Repeat 4 times for a total of 24 minutes.
Workout #3 :: 5 min. easy jog, 1 min. walk. Repeat 5 times for a total of 30 minutes.

Week #8 ::
Each workout includes a 5 min. walking warm up.
Workout #1 :: 6 min. easy jog, 1 min. walk. Repeat 4 times for a total of 28 minutes.
Workout #2 :: 8 min. easy jog, 2 min. walk. Repeat 2 times for a total of 20 minutes.
Workout #2 :: 8 min. easy jog, 2 min. walk. Repeat 2 times for a total of 20 minutes.

Week #9 ::
Each workout includes a 5 min. walking warm up.
Workout #1 :: 10 min. easy jog, 2 min. walk. Repeat 2 times for a total of 24 minutes.
Workout #2 :: 10 min easy jog, 1 min. walk. Repeat 2 times for a total of 22 minutes.
Workout #3 :: 12 min. easy jog, 2 min. walk. Repeat 2 times for a total of 28 minutes.

Week #10 ::
Each workout includes a 5 min. walking warm up.
Workout #1 :: 18 min. easy jog, 1 min. walk. 15 min. easy jog, 1 min. walk. Total time of 35 minutes.
Workout #2 :: 18 min. easy jog, 1 min. walk. 18 min. easy jog, 1 min. walk. Total time of 38 minutes.
Workout #3 :: 20 min. easy jog, 2 min. walk. 10 min. easy jog. Total time of 32 minutes.

Week #11 ::
Each workout includes a 5 min. walking warm up.
Workout #1 :: 22 min. easy jog. Total time 22 minutes.
Workout #2 :: 25 min. easy jog. Total time 25 minutes.
Workout #1 :: 22 min. easy jog. Total time 22 minutes.

Week #12 ::
Each workout includes a 5 min. walking warm up.
Workout #1 :: 25 min. easy jog. Total time 25 minutes.
Workout #2 :: 30 min. easy jog. Total time 30 minutes.
Workout #3 :: 35 min. easy jog. Total time 35 minutes.

Week #13 ::
Find a race and run your first 5K!