10 Week Beginning Running Program
-Start with eight days of walking; walk for 20 minutes a day for the first four days, then increase to 30 minutes a day for four more days. Now you’re ready for week 1.
-Each week of the program, do your run/walk workouts on Monday, Wednesday, Friday and Saturday, and take Tuesday, Thursday and Sunday off.
10-Week Training Plan
Week 1
Run 2 minutes, walk 4 minutes, Repeat 5 times.
Week 2
Run 3 minutes, walk 3 minutes, Repeat 5 times.
Week 3
Run 5 minutes, walk 2.5 minutes, Repeat 4 times.
Week 4
Run 7 minutes, walk 3 minutes, Repeat 3 times.
Week 5
Run 8 minutes, walk 2 minutes, Repeat 3 times.
Week 6
Run 9 minutes, walk 2 minutes, Repeat 2 times, then run 8 minutes.
Week 7
Run 9 minutes, walk 1 minute, Repeat 3 times.
Week 8
Run 13 minutes, walk 2 minutes, Repeat 2 times.
Week 9
Run 14 minutes, walk 1 minute, Repeat 2 times.
Week 10
Run 30 minutes.
Note: After completing week 9, if you feel tired, repeat this week of training before moving on to week 10.