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 »
| Printer-Friendly Format | | | Email to a Friend |
Living Better
Find the secrets to longer life.
From WebMD
Fitness Resources
- Best Ways to Reduce Cellulite
- Get Your Feet in Tip-Top Shape
- Can Supplements Help You Reach Your Fitness Goals?
Featured Centers
- Top 10 Asthma Cities
- Health Check: How to Choose The Right Vitamins
- 10 Triggers for the Holiday Blues
Health Solutions From Our Sponsors
Read What Your Physician is Reading on eMedicine
Therapeutic Exercise »
DeLateur defined therapeutic exercise as the prescription of bodily movement to correct an impairment, improve musculoskeletal function, or maintain a state of well-being
Explore 80+ Centers
- Allergy
- Allergy Medications
- Anaphylaxis
- Antidepressants
- Anxiety
- Arthritis
- Asthma
- Baby's Health
- Back, Neck, Head Injury
- Bioterrorism, Warfare
- Blood, Lymphatic System
- Bone, Joint, Muscle
- Brain, Nervous System
- Breathing Difficulties
- Burns
- Camping
- Cancer, Tumors
- Children's Health
- Cholesterol
- Cold and Flu
- CPR, Choking
- Cuts, Scrapes, Bruises
- Dementia
- Depression
- Diabetes
- Diabetic Coma, Insulin Shock
- Digestive System
- Dislocations
- Drowning
- Drug Overdose
- Ear, Nose, Throat
- Emotional Wellness
- Endocrine System
- Environmental Injuries
- Erectile Dysfunction
- Exercise, Nutrition
- Eye, Vision
- Fainting
- Fever
- First Aid, Emergency
- First Aid Kits
- Food Poisoning
- Foreign Bodies
- Fractures, Broken Bones
- Glaucoma
- Headache
- Health, Medical
- Heartburn, GERD, Reflux
- Heart, Blood Vessels
- Heart Attack
- Hepatitis
- Immune System
- Incontinence
- Infections
- Kidneys, Urinary System
- Lung, Airway
- Medications
- Men's Health
- Mental Health, Behavior
- Multiple Sclerosis
- Nosebleeds
- Osteoporosis
- Outdoor Living
- Overexposure
- Poisoning
- Procedures
- Psoriasis
- Public Health
- Scuba Diving, Swimming
- Seizures
- Senior Health
- Shock
- Skin, Hair, Nails
- Sleep Disorders
- Social, Family Health
- Sports Injury
- Sprains, Strains
- Statins
- STDs
- Substance Abuse
- Teen Health
- Teeth, Mouth, Oral Health
- Weight Management
- Wilderness Emergencies
- Women's Health
- Wounds


