Beginner program
You need to crawl before you can walk, and you need to walk before you can run. Follow this simple program, mixing walking and running, and in 11 weeks, you’ll build yourself up to 20 minutes of straight running. Do each of these workouts three times a week and don’t let the intermittent walking bother you. In no time you’ll be ready for the next level, where you’ll either build speed or increase leg power.
Don’t forget to do each workout listed below three times a week.
| Week 1 | Run for 30 seconds. Walk 90 seconds. Repeat this sequence 10 times. |
| Week 2 | Increase run time to 60 seconds, decrease your walk time to 60 seconds. Repeat 10 times. |
| Week 3 | Increase running to 90 seconds and walk 90 seconds. Repeat 7 times. |
| Week 4 | Run for 2 minutes, walk for 1 minute. Repeat 7 times. |
| Week 5 | Increase run time to 3 minutes and walk for 1 minute. Repeat 5 times. |
| Week 6 | Run for 4 minutes and walk for 1 minute. Repeat 4 times. |
| Week 7 | Run 6 minutes, walk 1 minute. Repeat 3 times. |
| Week 8 | Run 9 minutes, walk 1 minute. Repeat twice. |
| Week 9 | Run 10 minutes, walk 1 minute. Repeat twice. |
| Week 10 | Run 12 minutes, walk 1 minute. Repeat twice. |
| Week 11 | Run 20 minutes. Congratulations! |