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Beginners Running Program 1

15 Minutes in 8 Weeks





This beginners running program is safe, but delivers results.
You'll get from couch to 15 minutes of solid running in only 8 weeks !


And after that you will want more. I promise you that !

If you landed on this page from the middle of nowhere first read the general instructions to beginner running schedules and my beginner running tips .
Also check out the Running Programs FAQ.


I hope you enjoy this beginners running program. Feel free to sign up for my newsletter or my site blog so that when I design a new beginners running program you will be the first to know about it !







Links to the other running programs :

Go to Beginners Running Program 2 (20 Minutes in 10 Weeks)

Go to Beginners Running Program 3 (30 Minutes in 12 Weeks)

And after being able to do 30 minutes non-stop, you might want to look into a few Heart Rate Monitor Running Programs :

10K Running Program :: A 12 Week Running Program to Your First 10K.

Half Marathon Running Program :: A 12 Week Running Program to Your First Half Marathon.

Google
Web www.best-running-tips.com



Go to Best Running Tips Homepage


Beginners Running Program 1
Run 15 minutes in 8 weeks



WK
DAY 1
DAY 2
DAY 3
TOTALS
1
6 min walk
6 min walk,
1 min run
8 min walk,
1 min run
Exercise
Time
6
7
9
22
Time
Running
0
1
1
2
2
2 x
4 min walk,
1 min run
1 x
8 min walk,
2 min run
2 x
5 min walk,
2 min run
Exercise
Time
10
10
14
34
Time
Running
2
2
4
8
3
1 x
7 min walk,
3 min run
2 x
4 min walk,
2 min run
1 x
3 min walk,
3 min run
1 x
5 min walk,
2 min run
Exercise
Time
10
12
13
35
Time
Running
3
4
5
12
4
2 x
3 min walk,
3 min run
1 x
4 min walk,
3 min run
1 x
5 min walk
2 min run
1 x
3 min walk,
3 min run
1 x
4 min walk
4 min run
Exercise
Time
12
14
14
40
Time
Running
6
5
7
18
5
2 x
3 min walk,
4 min run
2 x
4 min walk,
4 min run
1 x
4 min walk,
5 min run
1 x
4 min walk,
4 min run
Exercise
Time
14
16
17
47
Time
Running
8
8
9
25
6
2 x
3 min walk,
5 min run
2 x
2 min walk,
5 min run
2 x
2 min walk,
6 min run
Exercise
Time
16
14
16
46
Time
Running
10
10
12
32
7
2 x
2 min walk,
6 min run
1 x
1 min walk,
7 min run
1 x
2 min walk,
6 min run
2 x
1 min walk,
7 min run
Exercise
Time
16
16
16
48
Time
Running
12
13
14
39
8
1 x
1 min walk,
9 min run
1 x
1 min walk
6 min run
1 x
1 min walk,
12 min run
1 x
1 min walk,
3 min run
15 min run
Exercise
Time
17
17
15
49
Time
Running
15
15
15
45





Beginners
Instructions to Beginners Running Programs | Beginners Running Program 1 | Beginners Running Program 2 | Beginners Running Program 3 | Running Programs FAQ | the benefits of running | How to Start Running | Running for Weight Loss