Beginners Running Program

The running workout will help reach a goal of 1/4 mile on a track without stopping. It starts off with most walking will short periods of running. As the program continues, you will evenutally be running most the time until you reach your goal. The goal in this program is to be able to run one mile without stopping.

Week 1

Your first week goal is to run an entire lap without stopping.












Walk 3 minutes Run 1 minute

Repeat this for 30 minutes

Walk 3 minutes Run 1 minute for 45 minutes

Run 2 minutes walk 2 minutes

for 45 minutes

Run 3 minutes; Walk 1 minute intervals for 30 minutes Run one lap walk one lap for 30 minutes




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