Running routine for beginners



Running Routine For Beginners

Running routine for beginners this program outlined below is for men and women alike. It is a twenty week program designed to get the out of shape person into running shape.

This is a daily running program that increases every week, so it's important not to miss any workouts, this running program for beginners takes the out of shape runner from, walking for thirty minutes to running 4 miles at the end of the twenty weeks.

The best way to use this this running program for beginners is to maintain a couple of rules for yourself such as always run four times weekly. If you only run three times in a one week period you should still proceed on to the next week. But if you only ran two times or less be sure to complete the same week over next week before moving on.

This running program for beginners is a every other day workout plan but it is adjustable, so if you have to miss a day do to appointments, weather etc. Just workout the following day it is OK to run two days in a row but rarely ever three days in a row if you are just beginning.

This running routine for beginners is a very popular program that has proven results for thousands over the years, so if you are going to do this particular running routine for beginners be sure not to make any adjustments.

Running Routine For Beginners Week

Sun

Mon

Tue

Wed

Thurs

Fri

Sat

1

walk 30 minutes
Rest
walk 30 minutes
Rest
walk 30 minutes
Rest
walk 30 minutes

2

Run one minute, walk two minutes. Repeat 6 times

Rest

Run one minute, walk two minutes. Repeat 7 times

Rest

Run one minute, walk two minutes. Repeat 7 times

Rest

Run one minute, walk two minutes. Repeat 8 times

3

Run three minutes, walk five minutes, Repeat 4 times

Rest

Run three minutes, walk five minutes, Repeat 4 times

Rest

Run three minutes, walk five minutes, Repeat 5 times

Rest

Run three minutes, walk four minutes, Repeat 4 times
Week 4 one month into running routine for beginners

Run three minutes, walk four minutes, Repeat 5 times

Rest

Run three minutes, walk four minutes, Repeat 6 times

Rest

Run four minutes, walk four minutes, Repeat 4 times

Rest

Run three minutes, walk three minutes, Repeat 5 times

5

Run three minutes, walk one minute. Repeat 10 times
Rest
Run three minutes, walk one minute. Repeat 10 times
Rest
Run four minutes, walk two minutes, Repeat 6 times
Rest
Run four minutes, walk one minute. Repeat 8 times

6

Run four minutes, walk one minute. Repeat 8 times
Rest
Run 5 minutes, walk five minutes, Repeat 6 times
Rest
Run 5 minutes, walk five minutes, Repeat 6 times
Rest
Run 5 minutes, walk four minutes, Repeat 6 times

7

Run 5 minutes, walk four minutes, Repeat 4 times
Rest
Run 6 minutes, walk four minutes, Repeat 4 times
Rest
Run 7 minutes, walk five minutes, Repeat 4 times
Rest
Run 7 minutes, walk five minutes, Repeat 4 times

8

Run 7 minutes, walk four minutes, Repeat 5 times
Rest
Run 8 minutes, walk eight minutes, Repeat 2 times
Rest
Run 8 minutes, walk eight minutes, Repeat 3 times
Rest
Run 7 minutes, walk seven minutes, Repeat 4 times

9

Run 7 minutes, walk five minutes, Repeat 4 times
Rest
Run 7 minutes, walk six minutes, Repeat 5 times
Rest
Run 8 minutes, walk seven minutes, Repeat 4 times
Rest
Run 9 minutes, walk seven minutes, Repeat 3 times
Week 10 halfway there running routine for beginners
Run 10 minutes, walk five minutes, Repeat 2 times
Rest
Run 10 minutes, walk five minutes, Repeat 3 times
Rest
Run 10 minutes, walk five minutes, Repeat 3 times
Rest
Run 11 minutes, walk five minutes, Repeat 3 times

11

Run 12 minutes, walk six minutes, Repeat 2 times
Rest
Run 12 minutes, walk four minutes, Repeat 2 times
Rest
Run 12 minutes, walk five minutes, Repeat 2 times
Rest
Run 10 minutes, walk five minutes, Repeat 4 times

12

Run 15 minutes, walk five minutes, Repeat 2 times
Rest
Run 15 minutes, walk four minutes, Repeat 2 times
Rest
Run 12 minutes, walk five minutes, Repeat 3 times
Rest
Run 20 minutes, walk eight minutes, Repeat 2 times

13

Run 20 minutes, walk eight minutes, Repeat 2 times
Rest
Run 15 minutes, walk six minutes, Repeat 3 times
Rest
Run 20 minutes, walk eight minutes, Repeat 2 times
Rest
Run 15 minutes, walk six minutes, Repeat 3 times

14

Run 20 minutes, walk six minutes, Repeat 2 times
Rest
Run 15 minutes, walk 5 minutes, Repeat 3 times
Rest
Run 20 minutes, walk 5 minutes, Repeat 2 times
Rest
Run 20 minutes, walk 4 minutes, Repeat 3 times

15

Run 25 minutes
Rest
Run 20 minutes, walk 4 minutes, Repeat 2 times
Rest
Run 25 minutes
Rest
Run 15 minutes, walk 4 minutes, Repeat 3 times

16

Run 25 minutes
Rest
Run 15 minutes, walk 4 minutes, Repeat 3 times
Rest
Run 30 minutes
Rest
Run 15 minutes, walk 3 minutes, Repeat 3 times

17

Run 15 minutes, walk 3 minutes, Repeat 3 times
Rest
Run 25 minutes
Rest
Run 20 minutes, walk 4 minutes, Repeat 2 times
Rest
Run 25 minutes

18

Run 20 minutes, walk 4 minutes, Repeat 2 times
Rest
Run 30 minutes
Rest
Run 20 minutes, walk 3 minutes, Repeat 2 times
Rest
Run 33 minutes

19

Run 35 minutes
Rest
Run 30 minutes
Rest
Run 20 minutes, walk 2 minutes, Repeat 2 times
Rest
Run 20 minutes, walk 3 minutes, Repeat 2 times

20

Run 40 minutes
Rest
Run 20 minutes, walk 3 minutes, Repeat 2 times
Rest
Run 45 minutes
Rest
Run four miles if you have not already

There you have the perfect running routine for beginners.

For even more on Running Routine For Beginners see below.

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