Running (Jogging) Tips, Techniques, Benefits, Training Programs, History and Injuries on eMedicineHealth.com

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Running (cont.)

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