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-   -   Running for beginners (http://www.fitday.com/fitness/forums/exercise/10581-running-beginners.html)

hichamyi 01-25-2014 11:50 AM

Running for beginners
 
RUNNING FOR BEGINNERS



WEEK 1

run 0 min.
walk 4+1 min (walk fast 4 min,then walk slow 1 min)
repeat 4 times
total time = 20 minutes

WEEK 2

run 1 min.
walk 3 min
repeat 5 times
total time = 20 minutes

WEEK 3

run 1 min.
walk 2 min
repeat 7 times
total time = 21 minutes

WEEK 4

run 1 min.
walk 1 min
repeat 10 times
total time = 20 minutes

WEEK 5

run 2 min.
walk 1 min
repeat 7 times
total time = 21 minutes

WEEK 6

run 3 min.
walk 1 min
repeat 5 times
total time = 20 minutes

WEEK 7

run 4 min.
walk 1 min
repeat 4 times
total time = 20 minutes

WEEK 8

run 6 min.
walk 1 min
repeat 3 times
total time = 21 minutes

WEEK 9

run 9 min.
walk 1 min
repeat 2 times
total time = 20 minutes

WEEK 10

run 12 min.
walk 1 min
then run 7 min
total time = 20 minutes

WEEK 11

run 15 min.
walk 1 min
then run 4 min
total time = 20 minutes

WEEK 12

run 20 min.
then leap for joy!
total time = 20 minutes

ncfit1 02-12-2014 09:20 AM

Thanks for such a nice suggestion, actually each day I am thinking to run in morning due to increasing weight. But have no idea how to start, but your post really helps me lot to start it a perfect manner. Thanks a lot.


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