hichamyi

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

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.