You can start your running program by combining your runs with intervals of walking. For many new runners, this is the easiest way to build endurance with less stress on the joints and a manageable intensity level.
Repeat each workout at least three or four times in a week before moving on to the next stage.
Stage 1
Build up to 30 minutes of nonstop walking.
Stage 2
Walk for 4 minutes. Run for 1 minute.
Repeat that sequence four more times.
End with 4 minutes of walking.
Total workout time: 29 minutes, 5 of which are running.
Stage 3
Walk for 4 minutes. Run for 2 minutes.
Repeat that sequence four more times.
End with 3 minutes of walking.
Total workout time: 33 minutes, 10 of which are running.
Stage 4
Walk for 4 minutes. Run for 2 minutes.
Repeat that sequence four more times.
End with 3 minutes of walking.
Total workout time: 33 minutes, 10 of which are running.
Stage 5
Walk for 2 minutes 30 seconds. Run for 5 minutes.
Repeat that sequence three more times.
End with 3 minutes of walking.
Total workout time: 33 minutes, 20 of which are running.
Stage 6
Walk for 3 minutes. Run for 7 minutes.
Repeat that sequence two more times.
End with 3 minutes of walking.
Total workout time: 33 minutes, 21 of which are running.
Stage 7
Walk for 2 minutes. Run for 8 minutes.
Repeat that sequence two more times.
End with 3 minutes of walking.
Total workout time: 33 minutes, 24 of which are running.
Stage 8
Walk for 2 minutes. Run for 9 minutes.
Repeat that sequence one more time. Then walk for 2 minutes, run for 8 minutes.
End with 3 minutes of walking.
Total workout time: 35 minutes, 26 of which are running.
𝘛𝘩𝘪𝘴 𝘪𝘯𝘧𝘰𝘳𝘮𝘢𝘵𝘪𝘰𝘯 𝘪𝘴 𝘧𝘰𝘳 𝘦𝘥𝘶𝘤𝘢𝘵𝘪𝘰𝘯𝘢𝘭 𝘱𝘶𝘳𝘱𝘰𝘴𝘦𝘴 𝘰𝘯𝘭𝘺; 𝘯𝘰 𝘪𝘯𝘧𝘰𝘳𝘮𝘢𝘵𝘪𝘰𝘯 𝘪𝘴 𝘪𝘯𝘵𝘦𝘯𝘥𝘦𝘥 𝘰𝘳 𝘪𝘮𝘱𝘭𝘪𝘦𝘥 𝘵𝘰 𝘣𝘦 𝘢 𝘴𝘶𝘣𝘴𝘵𝘪𝘵𝘶𝘵𝘦 𝘧𝘰𝘳 𝘱𝘳𝘰𝘧𝘦𝘴𝘴𝘪𝘰𝘯𝘢𝘭 𝘮𝘦𝘥𝘪𝘤𝘢𝘭 𝘢𝘥𝘷𝘪𝘤𝘦.
𝘛𝘢𝘭𝘬 𝘵𝘰 𝘺𝘰𝘶𝘳 𝘥𝘰𝘤𝘵𝘰𝘳 𝘢𝘣𝘰𝘶𝘵 𝘺𝘰𝘶𝘳 𝘸𝘰𝘳𝘬𝘰𝘶𝘵 𝘳𝘰𝘶𝘵𝘪𝘯𝘦 𝘣𝘦𝘧𝘰𝘳𝘦 𝘣𝘦𝘨𝘪𝘯.
