This beginners running program starts with walking and progresses to running. It's very useful for creating a habit for exercise, and low enough impact to hopefully keep you excited to show up for the next workout.
Listen to your body and adjust the schedule to suit your needs. If you feel you are not ready to start jogging, repeat the walking segments until you feel you are ready. However, don't sell yourself short. Learn to recognize when you are being lazy and push yourself.
Remember.......sometimes the hardest part is getting your shoes on!
When you start your beginners running program, it is recommended that you consult your doctor if you have a significant amount of weight to lose, or if you have been in poor health. It is always important to consult your doctor when changing any aspects of your diet and fitness routine.
Weeks 1 & 2: Walk four days a week for 30 minutes. You do not have to put pressure on yourself for speed, you just want to start getting in the habit of going out and doing the time.
Weeks 3 & 4: Walk four days a week for 30 minutes with intervals of a faster pace. Increase your speed for 60 seconds then back to your regular pace for 90 seconds. Do this for 20 minutes then walk at your normal pace for the remaining 10 minutes.
Weeks 5 & 6: Walk/Jog Intervals - Four days a week warm-up with a 5-minute brisk walk. Next, start intervals by jogging for 60 seconds and then back to a brisk walk for 90 seconds. Repeat intervals for approx. 20 minutes. Walk the remaining 10 minutes. If you are feeling good at the beginning of week six, add 15 – 30 minutes to your workout. You can walk the extra time or if you are feeling great, keep up with the intervals.
Listen to your body. It’s okay to challenge yourself, however, this is a beginners running program and it is crucial that you not try to push through pain. You don’t want to risk injury and have a setback now that you are making progress.
Weeks 7 & 8: Walk/Jog Intervals - Four days a week warm-up with a 5-minute brisk walk. Next, start intervals by jogging for 2 minutes, then brisk walk for 90 seconds. Repeat intervals for approx. 30 minutes, then, walk the remaining 10 minutes. Again, if you are feeling good you can add extra time. Remember, you are the master of your own body so, if you feel like you want to jog longer intervals start to do so during week eight, but still walk 90 seconds in between.
Weeks 9 & 10: Walk/Jog Intervals - Four days a week warm-up with a 5-minute brisk walk. Next, jog for 3 minutes, then brisk walk for 60 seconds. Now, do a 60 second sprint. This doesn’t have to be a full on sprint but jog faster than normal. Next, walk for 90 seconds. Repeat for 30 minutes or longer if you are progressing well.
Weeks 11 & 12: Four days a week, 5-minute brisk walk. Next, jog 5 minutes, brisk walk 60 seconds, 60-second sprint, Repeat for approx. 45 minutes.
After 12 weeks, you may be ready to run longer times. The 12-week plan is just a guideline to
get you in the habit of getting out there and doing the time. Listen to your
body and if needed, your doctor. Be gentle with yourself when starting out.
Also, when you start your beginners running program, a vegan diet will significantly aid in shedding the weight, and even better, a raw food diet. Eating a diet high in raw fruits will give you an abundance of energy, your recovery time will be enhanced, and you will be ridding your system of toxins that have been stored in the cells and tissues of your body.
Even if you just add more fresh fruits and vegetables to your current daily diet, you will notice a huge difference in how you feel, and how you progress on your daily run. Fruits and vegetables are essential to a running diet.
One last thing.....always drink plenty of water.
I hope you enjoy this beginners running program.
Get Fit Get Fresh!