Beginner running program

Do you want to start running but don't know where to start?  Over the years, I can't tell you how many people say, "Wow, I would love to run but just don't know how to start".  So this program is for you folks!  The hardest part is starting, but the easiest part is sticking with something that works!  You will feel great, have more energy, sleep much better and even be able to move better and with more of a fitness purpose.  The bootcamp workouts can be found on my blog and I will be posting a new one in the next day or so. 

Here is my 4-week beginner routine:

Week #1:

1)      Brisk five-minute warmup walk or 5 full rounds of sun salutations. Then alternate 60 seconds of jogging and 90 seconds of walking—6 times through each, for a total of 20 minutes.  1-3 days a week

2)      Sprint (or run where you’re out of breath and can’t talk) for 20 seconds, walk for 40 seconds for 6-10 rounds.  Should take about 10-12 minutes to complete but works awesome! 1-2 days a week

3)      Bootcamp workout or Ab workout (see previous blog posts)— optional 1-2 days a week but nice to change it up.

Week #2:

1)      Brisk five-minute warmup walk or 5 full rounds of sun salutations or core workout. Then alternate 90 seconds of jogging and two minutes of walking—6 times through each, for a total of 20 minutes. 1-3 days a week.

2)      Sprint (or run where you’re out of breath and can’t talk) for 30 seconds, walk for 30 seconds for 6-10 rounds.  Should take about 8-12 minutes to complete 1-2 days a week.

3)      Bootcamp or Abs (optional 1-2 days a week)

Week #3:

1)      Brisk five-minute warmup walk or sun salutations, then do two repetitions of the following: 1-3 days a week.

• Jog 200 yards (or 90 seconds)
• Walk 200 yards (or 90 seconds)
• Jog 400 yards (or 3 minutes)
• Walk 400 yards (or three minutes)

2)      Longer run…2 miles jogging straight through.  ~20 minutes to complete with no walking. 1-3 days a week.

3)      Bootcamp or Abs (optional 1-2 days)

Week #4:

1)      Brisk five-minute warmup walk or sun salutations/core workout, then do two repetitions of the following: 1-3 days a week.

• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 2-1/2 minutes)
• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)

2)      Long run option of 2-3 miles (or 20-30 minutes), no walking. 1 day a week.

3)      One block on, one block off run.  Run fast for 1 block, slow for the next block…if you’re in town.  Repeat for 15-20 minutes. 1-2 days a week.

4)      Bootcamp or Abs…1-2 days a week.