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Running for Beginners
Posted by connie b on
For some people running is a struggle. Most of the time, people that are not strong runners will tend to shy away from the treadmill at the gym and choose to use another form of cardio equipment. The thing about running is that you can’t develop the stamina and endurance overnight. It takes time and most of all, effort. If you’ve always wanted to be a runner and aren’t that great at going long distances then here is a progression plan for you! This article is a 12-week progression for someone who is unable to run for an extended period of time. So if you want to become a runner, then you’re only 12-weeks away from reaching a full 20-minute run!
WEEK 1
RUN 0 min. - WALK 4 + 1 min*
REPEAT 4 times
TOTAL TIME= 20 minutes
* walk fast 4 minutes, then walk slow 1 minute.
WEEK 2
RUN 1 min - WALK 3 min
REPEAT 5 times
TOTAL TIME= 20 minutes
WEEK 3
RUN 1 min - WALK 2 min
REPEAT 7 times
TOTAL TIME= 20 minutes
WEEK 4
RUN 1 min - WALK 1 min
REPEAT 10 times
TOTAL TIME= 20 min
WEEK 5
RUN 2 min - WALK 1 min
REPEAT 7 times
TOTAL TIME= 20 min
WEEK 6
RUN 3 min - WALK 1 min
REPEAT 5 times
TOTAL TIME= 20 min
WEEK 7
RUN 4 min - WALK 1 min
REPEAT 4 times
TOTAL TIME= 20 min
WEEK 8
RUN 6 min - WALK 1 min
REPEAT 3 times
TOTAL TIME= 20 min
WEEK 9
RUN 9 min - WALK 1 min
REPEAT 2 times
TOTAL TIME= 20 min
WEEK 10
RUN 12 min - WALK 1 min
THEN RUN 7 min
TOTAL TIME= 20 min
WEEK 11
RUN 15 min - WALK 1 min
THEN RUN 4 min
TOTAL TIME= 20 min
WEEK 12
RUN 20 min
THEN: LEAP FOR JOY!
TOTAL TIME= 20 min
Elizabeth Brown is 22 years old born and raised in San Jose, California. Sheis a full time student in the process of transferring to San Jose State University to complete her Bachelors of Science degree in Kinesiology. As Bodybuilding.com’s 2012 Fit USA Winner, Fitness Model, Spokes Model for Bodybuilding.com’s upcoming B-Elite clothing series, NPC Bikini Competitor, and newly Certified Personal Trainer with the National Academy of Sports Medicine, she aspires to build a career in the Health and Fitness industry to further help and inspire others to achieve their fitness goals.