beginners schedule

[ravs2k6]

WeekWorkout 1Workout 2Workout 31Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.2Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.3Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)4Brisk five-minute warmup walk, then:
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)Brisk five-minute warmup walk, then:
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)Brisk five-minute warmup walk, then:
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)5Brisk five-minute warmup walk, then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)Brisk five-minute warmup walk, then:
Jog 3/4 mile (or 8 minutes)
Walk 1/2 mile (or 5 minutes)
Jog 3/4 mile (or 8 minutes)Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.6Brisk five-minute warmup walk, then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 3/4 mile (or 8 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)Brisk five-minute warmup walk, then:
Jog 1 mile (or 10 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1 mile (or 10 minutes)Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.7Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).8Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).9Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

[5Kfunrun]

That is a great schedule for a beginner. I wish that I would have had something like that when I started running. I just went to track practice and did what they said and that was about it. With a schedule like that I could have won every race!

[anuban1976]

really a good schedule to start up with. suggest a diet chart also if you can, it will be very useful for beginners

[ashish1987]

great work fixing that up for a noob !!!

[claudia73]

[quote=ravs2k6;286]WeekWorkout 1Workout 2Workout 31Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.(IS THIS THE WORK OUT OF ONE DAY???)Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.2Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.3

I have not understood this part. What does birsk mean in the first place( I am Iatlian)
How many times a week?I am sorry but I don't understand :-(

[Vizuke]

nice! i remember the first time i started to jog. only about 15 minutes in the morning. now i can go on like for hours.

[stressmom]

thanks for the great advice- looking forward to trying it out.

[gamecockfan]

for Claudia, brisk means at a fast pace. This schedule looks great- my husband is actually going to try to start running again and I am definitely going to make sure that he has these suggestions to follow. Thanks!