Beginners Running Program 1

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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!

This beginner running program starts very gently. Too easy for some. Hard for others.

It's hard to please everyone.

Feel that the start is too easy?

Then just start at a later week, e.g. why not hop into the schedule at week 4 or so?

It's your party, go ahead... :)

A suggestion: subscribe to this running program.

Don't worry, no payment required, just enter your name and e-mail in the box below and I'll send you a weekly e-mail.

That way, you'll receive your running program in your inbox and at the same time, you'll get some running quotes, tips and advice with it!

Landed on this page via a search engine (Google, Yahoo, etc.)?

Then make sure you check out my beginner running tips.

And if you feel like doing this running program, then it is advisable to check the general instructions to the beginner running schedules including the Running Programs FAQ.

Most of this should be reasonably straightforward, but if you have any questions at all, make sure you check out the above pages first. A lot of your questions have already been answered.

Beginners Running Program

I hope you enjoy this or one of the other beginner running programs.

When doing one of these run/walk running programs, keep in mind to get yourself a Gymboss, a handly little interval timer which makes doing run/walks a lot easier.

Links to the other running programs:

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