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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!
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.

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 |
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DAY 1
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DAY 2
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DAY 3
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TOTALS
|
1
|
|
6 min walk
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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
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2 x
3 min walk,
5 min run
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2 x
2 min walk,
5 min run
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2 x
2 min walk,
6 min run
|
|
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Exercise
Time
|
16
|
14
|
16
|
46
|
|
Time
Running
|
10
|
10
|
12
|
32
|
7
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2 x
2 min walk,
6 min run
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1 x
1 min walk,
7 min run
1 x
2 min walk,
6 min run
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2 x
1 min walk,
7 min run
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|
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Exercise
Time
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16
|
16
|
16
|
48
|
|
Time
Running
|
12
|
13
|
14
|
39
|
8
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|
1 x
1 min walk,
9 min run
1 x
1 min walk
6 min run
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1 x
1 min walk,
12 min run
1 x
1 min walk,
3 min run
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15
min run
|
|
|
Exercise
Time
|
17
|
17
|
15
|
49
|
|
Time
Running
|
15
|
15
|
15
|
45
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Subscribe to this running program.
You'll receive your running program in your inbox and get some running
quotes, tips and advice with it!
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