Now that the weather has improved, it’s a great time to do some outdoor exercise. Eat a light dinner, bath the kids, leave hubby in front of the telly, pull on the sneakers and get out in the fresh air.
We can all walk at a reasonable pace, but there’s no reason why we can’t start to add a little jogging here and there. Not only will it take your fitness to the next level, but it will burn some extra fat, just in time for summer! Here is an eight week BEGINNER’S running program. It starts slowly, but increases the intensity over time so that you are running for 30 minutes straight. And anyone who can run for a solid 30 minutes is FIT in my books!
WEEK 1: Mon, Wed & Fri
Walk 10 minutes to begin and end each 30-minute session. Alternate between walking and running for the middle 10 minutes, starting the week with running segments of a minute or less and working up to 2 minute segments.
Goal by week’s end: 2 minute running segments.
WEEK 2: Mon, Wed & Fri
Walk 8 minutes to begin and end each 30-minute session. Alternate between walking and running for the middle 14 minutes, starting the week with running segments of 2 minutes and working up to 4 minute segments.
Goal by week’s end: 4 minute running segments.
WEEK 3: Mon, Wed & Fri
Walk 5 minutes to begin and end each 30-minute session. Alternate between walking and running for the middle 20 minutes, starting the week with running segments of 4 minutes and working up to 6 minute segments.
Goal by week’s end: 6 minute running segments.
WEEK 4: Mon, Wed & Fri
Walk a minutes to begin. Run 7 minutes. Walk until rested. Run 7 minutes. Walk the rest of the 30 minutes. As the week progresses, extend the running segments by 1 minute at a time, aiming for 10 minute runs by the end of the week.
Goal by week’s end: 2 x 10 minute running segments.
WEEK 5: Mon, Wed & Fri
Walk 3 minutes to begin. Run 12 minutes. Then repeat. By the end of the week walk 3 minutes, run 15 minutes, walk until rested, then run the rest of the session.
Goal by week’s end: a 15 minute running segment.
WEEK 6: Mon, Wed & Fri
Walk 5 minutes to begin and end the workout. Run the 20 minutes in the middle.
Goal by week’s end: 20 minutes of continuous running.
WEEK 7: Mon, Wed & Fri
Walk 3 minutes to begin and end the workout. Run the 24 minutes in the middle.
Goal by week’s end: 24 minutes of continuous running.
WEEK 7: Mon, Wed & Fri
Walk only a block or so to limber up your body then proceed to run slowly for the full 30 minutes, walking only if and when you need to.
Goal by week’s end: 30 minutes of continuous running.
Stay tuned for an intermediate running program, which I will post in about 8 weeks! In the meantime, tell us how you find the program by leaving a comment.
