Get started running with this simple 14-day plan

Get started running with this simple 14-day plan

Do you want to give running a go, but you’re not sure where to start? Are you worried you might get sore knees or shins?  The key is being patient, and taking gradual steps that slowly increase the amount of stress to your body. With this basic guide for beginning runners, you’ll be running a mile without stopping in two weeks. (By the way, we think training for “just one mile” is one of the healthiest ways to train!) After that, the sky is the limit!

Day 1 – Jog 30 seconds+ walk 2 minutes (repeat 5 times)
Day 2 – Walk 20 minutes
Day 3 – Jog 45 seconds+ walk 2 minutes (repeat 7 times)
Day 4 – Walk 25 minutes
Day 5 – Jog 60 seconds + walk 2 minutes (repeat 7 times)
Day 6 – walk 30 minutes
Day 7 – Jog 2 minutes + walk 2 minutes (repeat 4 times)
Day 8 – Rest day
Day 9 – Jog 60 seconds + walk 60 seconds (repeat 10 times)
Day 10 – Jog 3 minutes + walk 90 seconds (repeat 3 times)
Day 11 – Walk 30minutes
Day 12 – Jog 5 minutes + walk 5 minutes, + jog 5 minutes
Day 13 – Walk 30 minutes
Day 14 – Run 1 mile

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