Beginners Running Routine

Beginners running routine is a 9 week course that will for sure have you running 3 miles in 30 minutes or less in 9 weeks or less, this routine is meant for someone who has never ran track but have a desire to get into shape and don't mind running..

Beginners running routine should be about 30 minutes daily and done 4 or 5 days per week.

Week 1

1) Warm up for 5 minutes- 2) Alternate 30 second jogging and 90 seconds of walking for 30 minutes.

Week 2

1) Warm up for 5 minutes- 2) Alternate 60 second jogging and 90 seconds of walking for 25 minutes.

Week 3

1) Warm up for 5 minutes- 2) Alternate 90 second jogging and 90 seconds of walking for 30 minutes.

Week 4 1) Warm up for 5 minutes

2) Jog 400 yards (approx 3 mins) Walk 400 yards (approx 3 mins) 3 times

3) Jog 200 yards (approx 60 secs) Walk 200 yards (approx 60 secs) 3 times

4) Run 100 yards as hard as you can 2 times

Week 5

1) Warm up for 5 minutes

2) Jog 6 minutes then walk 2 minutes - 4 times

2) Jog 400 yards (approx 3 mins) Walk 400 yards (approx 3 mins) 3 times

3) Jog 200 yards (approx 60 secs) Walk 200 yards (approx 60 secs) 3 times

4) Run 100 yards as hard as you can 2 times

Week 6

1) Warm up for 5 minutes

2) Jog 5 minutes then walk 2 minutes - 2 times

2) Jog 5 minutes then walk 1 minutes - 2 times

3) Jog 200 yards (approx 60 secs) Walk 200 yards (approx 60 secs) 3 times

4) Run 100 yards as hard as you can 2 times

Week 7

1) Warm up for 5 minutes

2) Jog 8 minutes then walk 2 minutes - 2 times

2) Jog 7 minutes then walk 1 minutes - 2 times

3) Jog 200 yards (approx 60 secs) Walk 200 yards (approx 60 secs) 3 times

4) Run 100 yards as hard as you can 2 times

Week 8

1) Warm up for 5 minutes

2) Jog 13 minutes then walk 1 minutes - 3 times

2) Jog 4 minutes then walk 1 minutes - 2 times

Week 8

1) Warm up for 5 minutes

2) Jog 13 minutes then walk 1 minutes - 2 times

2) Jog 5 minutes then walk 1 minutes - 1 time

3) Jog 200 yards (approx 60 secs) Walk 200 yards (approx 60 secs) 3 times

4) Run 100 yards as hard as you can 2 times

Week 9 Congratulations, you made it this far!

1) Warm up for 5 minutes

2) Jog 30 minutes or 30 miles whichever comes first

*Remember running is by far the best thing you can do to get into shape and stay in shape, because it works the most important muscle in your body - your hearth muscles. Others will take your money from you and tell you what you want to hear things like "just workout with this product ten minutes 2 times per week" which is just not true. You will only get from your workout exactly what you put into it.

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