Start the Spring with THIS Six Week Beginners Running Program

I remember that my main obstacle to starting a running program was...Well, I couldn't run! I used to get winded just from walking up a flight of stairs. Even the thought of sustaining a light jog for more than a minute made me winded. The trick is to start out slow. Fortunately, running progress happens very quickly and within as little as a week, you will be so motivated by the new changes in your cardiovascular capacity that you will continue to run, and never look back.

If you have never run before, try out this beginner six week running program:

Week 1 + 2

Aim for running 3 to 5 days a week.

Warm up with a brisk walk for 5 to 7 minutes
Jog (very lightly) until you feel out of breath
Walk until making a full recovery
Repeat
Cool down with a slow 5 minute walk
Try getting out for 15 to 20 minutes each time.

Week 3 + 4

Warm up with a brisk walk for 5 to 7 minutes
Jog lightly but this time push yourself a little farther once you start to feel winded
Walk until making a full recovery
Repeat
Cool down with a steady 5 minute walk
Try getting out for 20 to 25 minutes

Week 5+ 6

Warm up with a brisk 5 minute walk
Jog lightly but this time before you feel like resting sprint for 10 to 20 seconds
Walk until making a full recovery
Repeat
Cool down with a steady 5 minute walk
Try getting out for 25 to 30 minutes

After six weeks you will be ready for a steady that can be maintained for more than five minutes. I remember the first time I ran for 30 minutes straight. It still holds a special place in my heart as a great accomplishment.

You can do it!

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