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
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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.
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
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