Beginning Runners

This group is for you if you have never run but want to start, you currently run at an average of 12:00 to 14:00 minutes per mile, or you used to run and are coming back after time away. You will start with the run/walk approach to running with longer intervals of walking at the beginning of the program and advancing to being able to run 3.1 miles without stopping to walk.

Beginning Running Workout Schedule

Always start each workout with a warm up similar to what we do on Monday nights.

Beginning Runners Workouts
Week 1 Run 1 minute, Walk 4 minutes for 20 minutes (+5 minute cool down)
Week 2 Run 1 minute, Walk 4 minutes for 30 minutes (+5 minute cool down)
Week 3 Run 2 minutes, walk 3 minutes for 30 minutes (+5 minute cool down)
Week 4 Run 2 minutes, walk 3 minutes for 40 minutes (+5 minute cool down)
Week 5 Run 3 minutes, walk 2 minutes for 40 minutes (+5 minute cool down)
Week 6 Run 3 minutes, walk 2 minutes for 50 minutes (+5 minute cool down)
Week 7 Run 4 minutes, walk 1 minute for 50 minutes (+5 minute cool down)
Week 8 Run 50 minutes (+5 minute cool down)
Week 9 Run 60 minutes (+5 minute cool down)
Week 10 Graduation 5K!!