Fitness articles

Beginners Running Workout

28/01/2011by in

Weeks 1 – 2: Every other day – do 5 minutes of cardiovascular exercise (for example a brisk walk or slow jog). You should increase this every other day by 2 minutes so by the end of week 2 you should be doing 17 minutes continuous at a workout pace.

Weeks 3 – 4: 3 sessions a week – begin each time with 5 minute warm up at a steady pace. For 2 sessions maintain a continuous workout pace for 20 minutes and for 1 session try 1 minute quick, 3 minutes easy and repeat this x 6

Weeks 5 – 6: 4 sessions a week – begin with a 5 minute warm up at a steady pace. For 2 of the sessions try and maintain a continuous workout pace for 25 minutes and for 1 session for 35 minutes. For the last session try 1 minute quick, 3 minutes easy and repeat this x 6

Weeks 7 – 8: Every other day – do 5 minutes of cardiovascular exercise (for example a brisk walk or slow jog). You should aim to increase this by 3 minutes each session so by the end of week 2 you should be doing 23 minutes of continuous exercise at a workout pace.

Weeks 9 – 10: 3 sessions a week – begin each time with 5 minute warm at a steady pace. For 2 sessions maintain a continuous workout pace for 25 minutes and for 1 session try 2 minutes quick, 4 minutes easy and repeat this x 5

Weeks 11 – 12: 4 sessions a week – begin with 5 minute warm up. For 2 of the sessions try and maintain a continuous workout pace for 35 minutes and 1 session for 45 minutes. For the last session try 2 minutes quick, 4 minutes easy and repeat this x 5

Weeks 13 -14: Every other day – do 5 minutes of cardiovascular exercise (for example a brisk walk or slow jog). You should aim to increase this by 4 minutes each session so by the end of week 2 you should be doing 29 minutes of continuous exercise at a workout pace.

Weeks 15 – 16: 3 sessions a week – begin each time with 5 minute warm up at a steady pace. For 2 sessions maintain a continuous workout pace for 35 minutes and for 1 session try 3 minutes quick, 2 minutes easy and repeat x 6

Weeks 17 – 18: 4 sessions a week – begin with 5 minute warm up at a steady pace. For 2 of the sessions try and maintain a continuous workout pace for 45 minutes and for 1 session for 60 minutes. For the last session try 2 minutes quick, 4 minutes easy and repeat this x 5