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Beginners Running Programme

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Try our ten-week running programme below which combines intervals of walking and jogging to help build you up to 30 minutes of continuous running. It is recommended that you start walking for an amount of time that feels comfortable - anywhere from 10 to 30 minutes. Once you can walk for 30 minutes easily, you can begin to add one- to two-minute running intervals into your walking. As time goes on, make the running intervals longer, until you are running for 30 minutes straight.

Week 1
Goal: to try gentle jogging interspersed with brisk walking for 10-15 minutes three times a week.

 Monday, Wednesday, Saturday:  Jog for 1 minute then walk for 1.5-2 minutes. Repeat 5 times.

Week 2
Goal: to lengthen time of continuous and increase overall workout to 20mins

 Monday  Jog for 2 minutes then walk for 1 minutes. Repeat 3-4 times
 Wednesday  Jog for 2 minutes then walk for 1 minutes. Repeat 5-6 times
 Saturday  Jog for 3 minutes then walk for 2 minute. Repeat 8 times

Week 3
Goal: to lengthen time of continuous jogging.

 Monday  Jog for 3 minutes then walk for 2 minutes. Repeat 4 times
 Wednesday  Jog for 4 minutes then walk for 2 minutes. Repeat 4 times
 Saturday  Jog for 5 minutes then walk for 2 minutes. Repeat 3 times

Week 4
Goal: to jog continuously for 6 minutes and increase overall workout time to 28 minutes.

 Monday  Jog for 5 minutes then walk for 2 minutes. Repeat 4 times 
 Wednesday  Jog for 6 minutes then walk for 3 minutes. Repeat 3 times 
 Saturday  Jog for 6 minutes then walk for 3 minutes. Repeat 3 times

Week 5
Goal: to lengthen blocks of continuous jogging. To increase overall workout time to 30 minutes. 

 Monday Jog for 7 minutes then walk for 3 minutes. Repeat 3 times
 Wednesday  Jog for 7 minutes then walk for 2 minutes. Repeat 3 times
 Saturday  Jog for 8 minutes then walk for 3 minutes. Repeat twice
 Jog for 6 minutes then walk for 2 minutes.

Week 6
Goal: to jog continuously for 8 minutes. 

 Monday  Jog for 8 minutes then walk for 3 minutes. Repeat twice. Jog for 6 minutes then walk for 2 minutes
 Wednesday  Jog for 8 minutes then walk for 2 minutes. Repeat 3 times
 Saturday  Jog for 8 minutes then walk for 2 minutes. Repeat 3 times

Week 7
Goal: to increase the length of time spent continuously jogging. Try a 10-minute block of continuous jogging. 

 Monday

 Jog for 10 minutes then walk for 3 minutes.

 Wednesday  Jog for 8 minutes then walk for 2 minutes.
 Saturday  Jog for 7 minutes

Week 8
Goal: to increase the length of time spent continuously jogging. 

 Monday

 Jog for 10 minutes then walk for 2 minutes.

 Jog for 8 minutes then walk for 2 minutes.

 Jog for 8 minutes.

 Wednesday  Jog for 12 minutes then walk for 3 minutes.  

 Jog for 8 minutes then walk for 2 minutes.

 Jog for 5 minutes.

 Saturday  Jog for 12 minutes then walk for 3 minutes.  

 Jog for 8 minutes then walk for 2 minutes.

 Jog for 5 minutes.


Week 9
Goal: to increase the length of time spent continuously jogging. 

 Monday

 Jog for 12 minutes then walk for 3 minutes. Repeat twice

 Wednesday  Jog for 15 minutes then walk for 3 minutes.  

 Jog for 10 minutes then walk for 2 minutes.

 Saturday  Jog for 15 minutes then walk for 3 minutes.  

 Jog for 10 minutes then walk for 2 minutes.


Week 10
Goal: to complete jogs without walking breaks.  

 Monday

 Jog for 20 minutes.

 Wednesday

 Jog for 25 minutes.

 Saturday  Jog for 25 minutes.