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Beginners Running Program 1

15 Minutes in 8 Weeks




This beginners running program is safe, but delivers results.

Useful Links
Weight Loss

Running Sneakers 		Heart Rate Monitor

Healthy Foods 		GPS Watch

Treadmill


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.

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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




WK
DAY 1
DAY 2
DAY 3
TOTALS
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



Subscribe to this Running Program
Make your running program easier!
Receive weekly updates with your program for the
next week, running tips and quotes and words of
encouragement along the way!
Name:
Email:
Don't worry -- your e-mail address is totally secure.
I promise to use it only to send you the
Beginners Running Program 1 updates.





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 | Running and Weight Loss | Running for Fitness



 

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