Here's a simple plan to get you going, featuring 30 minutes of exercise for the first 30 days
by: Hal Higdon
From Runners World Online
Here's a simple 30/30 plan to get you going, featuring 30 minutes of exercise for
the first 30 days. It is a routine similar to one that Chuck Cornett, a coach from
Orange Park, Florida, uses with beginning runners.
Walk out the door and go 15 minutes in one direction, turn around, and return 15
minutes to where you started: 30 minutes total.
For the first 10 minutes of your workout, it is obligatory that you walk: No running!
For the last 5 minutes of your workout, it is obligatory that you walk: Again, no running!
During the middle 15 minutes of the workout, you are free to jog or run--as long as
you do so easily and do not push yourself.
Here's how to run during those middle 15 minutes: Jog for 30 seconds, walk until
you are recovered, jog 30 seconds again. Jog, walk. Jog, walk. Jog, walk.
Once comfortable jogging and walking, adapt a 30/30 pattern: jogging 30 seconds,
walking 30 seconds, etc.
Follow this 30/30 pattern for 30 days. If you train continuously (every day),
you can complete this stage in a month. If you train only every other day,
it will take you two months. Do what your body tells you. Everyone is different
in his or her ability to adapt to exercise. When you're beginning, it is better
to do too little than too much.
If you continue this 30/30 routine for 30 days, you will finish the month able to
cover between one and two miles walking and jogging. You are now ready to
progress to the next stage of your training as a beginning runner.
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