Running (cont.)
IN THIS ARTICLE
- History of Running
- Introduction to Running
- Benefits of Jogging and Running
- Which Muscles Do I Use for Running?
- Should I Wear Ankle and Wrist Weights to Build More Muscle and Burn More Calories When I Run?
- Running and Weight Loss
- Will Running Get Rid of Cellulite?
- Risks of Running
- Proper Running Form
- Running Shoes
- Clothing for Running
- How Much Running Should I Do?
- Should I Run in Road Races as a Beginner?
- Learning How to Train
- Interval Training and Running
- Famous Runners
- Web Links
- Synonyms and Keywords
- Author and Editor
Learning How to Train
Below are a couple of training plans designed to get you up to 30 minutes of jogging or running. You can use them as a base and make modifications as you go along.
Here's a nine-week, four-day a week plan to get you to 30 minutes of jogging/running. It's called out and back, and just like it sounds, you go out for the time prescribed, turn around, and head back to the start.
| Week | Day One | Day Two | Day Three | Day Four |
| One | Five out, five back | Five out, five back | Five out, five back | Five out, five back |
| Two | Five out, five back | Seven and a half out, seven and a half back | Seven and a half out, seven and a half back | Seven and a half out, seven and a half back |
| Three | Seven and a half out, seven and a half back | Seven and a half out, seven and a half back | Seven and a half out, seven and a half back | Seven and a half out, seven and a half back |
| Four | Seven and a half out, seven and a half back | Seven and a half out, seven and a half back | Seven and a half out, seven and a half back | Seven and a half out, seven and a half back |
| Five | 10 out, 10 back | 10 out, 10 back | 10 out, 10 back | 10 out, 10 back |
| Six | 10 out, 10 back | 10 out, 10 back | 10 out, 10 back | 10 out, 10 back |
| Seven | 12.5 out, 12.5 back | 12.5 out, 12.5 back | 12.5 out, 12.5 back | 12.5 out, 12.5 back |
| Eight | 12.5 out, 12.5 back | 12.5 out, 12.5 back | 12.5 out, 12.5 back | 12.5 out, 12.5 back |
| Nine | 15 out, 15 back | 15 out, 15 back | 15 out, 15 back | 15 out, 15 back |
Here's a 10-week three-day a week plan to get you to 30 minutes of jogging/running.
| Week | Day One | Day Two | Day Three | Total |
| One | Jog/run slowly five minutes | Jog/run slowly five minutes | Jog/run slowly five minutes | 15 |
| Two | Jog/run slowly five minutes | Jog/run slowly eight minutes | Jog/run slowly five minutes | 18 |
| Three | Jog/run slowly five minutes | Jog/run slowly 11 minutes | Jog/run slowly five minutes | 21 |
| Four | Jog/run slowly five minutes | Jog/run slowly 14 minutes | Jog/run slowly five minutes | 24 |
| Five | Jog/run slowly five minutes | Jog/run slowly 17 minutes | Jog/run slowly five minutes | 27 |
| Six | Jog/run slowly five minutes | Jog/run slowly 20 minutes | Jog/run slowly five minutes | 30 |
| Seven | Jog/run slowly five minutes | Jog/run slowly 23 minutes | Jog/run slowly five minutes | 33 |
| Eight | Jog/run slowly five minutes | Jog/run slowly 26 minutes | Jog/run slowly five minutes | 36 |
| Nine | Jog/run slowly five minutes | Jog/run slowly 29 minutes | Jog/run slowly five minutes | 39 |
| 10 | Jog/run slowly five minutes | Jog/run slowly 30 minutes | Jog/run slowly five minutes | 40 |
Next: Interval Training and Running »
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