I have had so many people to ask me how to get started running.  I got this training program from a great book I bought when I first started, called Runner’s World Complete Book of Beginning Running by Amby Burfoot. 

1. Use this plan if you’re under 40, less than 20 pounds overweight, and exercise regularly.  If you don’t fall under this category, follow the 24 week plan.

2. Get your doctor’s approval.

3. Schedule your workouts.  You won’t FIND time, you MAKE time.

4. Expect bad days.

5. Don’t rush.

WEEK  1

Monday  Run 1 min; walk 2 min; repeat 10x

Tuesday  Walk easy 30 min

Wed  Run 1 min; walk 2 min; repeat 10x

Thurs  Walk easy 30 min

Fri  run 1 min; walk 2 min; repeat 10x

Sat  Run 1 min; walk 2 min; repeat 10x

Sun Rest

WEEK 2

Mon  Run 2 min; walk 1 min; repeat 10x

Tues Walk easy 30 min

Wed Run 3 min; walk 1 min; repeat 7x; run 2 min

Thurs Walk easy 30 min

Fri Run 4 min; walk 1 min; repeat 6x

Sat Run 4 min; walk 1 min; repeat 6x

Sun Rest

WEEK 3

Mon Run 5 min; walk 1 min; repeat 5x

Tues Walk easy 30 min

Wed Run 5 min; walk 1 min; repeat 5x

Thurs walk easy 30 min

Fri Run 6 min; walk 1 min; repeat 4x; run 2 min

Sat Run 6 min; walk 1 min; repeat 4x; run 2 min

Sun Rest

WEEK 4

Mon Run 8 min; walk 1 min; repeat 3x; run 3 min

Tues walk easy 30 min

Wed run 9 min; walk 1 min; repeat 3x

Thurs walk easy 30 min

Fri Run 10 min; walk 1 min; repeat 2x; run 8 min

Sat run 11 min; walk 1 min; repeat 2x; run 6 min

Sun Rest

WEEK 5

Mon Run 12 min; walk 1 min; repeat 2x; run 4 min

Tues walk easy 30 min

Wed Run 13 min; walk 1 min; repeat 2x; run 2 min

Thurs walk easy 30 min

Fri Run 14 min; walk 1 min; repeat 2x

Sat Run 15 min; walk 1 min; run 14 min

Sun Rest

WEEK 6

Mon Run 16 min; walk 1 min; run 13 min

Tues walk easy 30 min

Wed Run 17 min; walk 1 min; run 12 min

Thurs Walk easy 30 min

Fri Run 18 min; walk 1 min; run 11 min

Sat Run 19 min; walk 1 min; run 10 min

Sun Rest

WEEK 7

Mon Run 20 min; walk 1 min; run 9 min

Tues Walk easy 30 min

Wed Run 22 min; walk 1 min; run 7 min

Thurs Walk easy 30 min

Fri Run 24 min; walk 1 min; run 5 min

Sat Run 26 min; walk 1 min; run 3 min

Sun Rest

WEEK 8

Mon Run 27 min; walk 1 min; run 2 min

Tues Walk easy 30 min

Wed run 28 min; walk 1 min; run 1 min

Thurs Walk easy 30 min

Fri Run 29 min; walk 1 min

Sat Run 30 min

Sun Rest

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