Adopted from Runner’s World Online
Here's the official Runner's World beginning-running program. It will get you to
20 minutes of easy running in just 10 weeks. Remember: You must repeat the basic
workout three to four times per week.
If you're starting from a low fitness level, we recommend you begin with several
weeks of walking for 20 to 30 minutes at a time before attempting Week 1. Also,
if you have not exercised for a long time or have existing or family health
problems, see your physician before you begin this program.
|
Week
|
Run
|
Walk
|
Repeat
|
Total
Time
|
|
1
|
1 min
|
2 min
|
7x
|
21 min
|
|
2
|
1 min
|
1 min
|
10x
|
20 min
|
|
3
|
2 min
|
1 min
|
7x
|
21 min
|
|
4
|
3 min
|
1 min
|
5x
|
20 min
|
|
5
|
4 min
|
1 min
|
4x
|
20 min
|
|
6
|
6 min
|
1 min
|
3x
|
21 min
|
|
7
|
9 min
|
1 min
|
2x
|
20 min
|
|
8
|
12 min
|
1 min
|
Then run
7 min
|
20 min
|
|
9
|
15 min
|
1 min
|
Then run
4 min
|
20 min
|
|
10
|
20 min
|
Leap for
joy
|
|
20 min
|
Note: Always warm up for your workout with a couple minutes of walking and/or
slow jogging, and cool down afterward with the same. If you cannot reach 20
minutes of continuous running, try to run 8 or 9 minutes, walk 1 or 2 minutes,
and repeat. When you succeed at reaching the 20-minute goal - and you will -
gradually increase your distance to whatever level you choose.
Reviewed by: Amy Fletcher, M.S., ACSM-certified, CSCS.
Fitness Specialist, Health Iowa/Student Health Service
Reviewed by: Sarah Hansen, MA, CHES (Certified
Health Education Specialist), Health Iowa Coordinator
February 14, 2005