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10 Week Running Program for Beginning Runners Who Already Workout Regularly

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Updated: January 27, 2007

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This is actually the running program that I made for my mom (who started it on her 60th birthday) when she decided to move from walking races to running them. It is a great program for anyone who already works out (especially walkers) who want to get into running.

To read this schedule: Run 1, walk 1 x 10 means run 1 min, walk 1 min and repeat 10 times. You can change days around as you need to but try to stick with the schedule as much as possible. When the program says to crosstrain, 30 minutes of walking or aerobics (or anything you enjoy) will do.

At the end of week 5, there is a perfect spot to motivate yourself with a 5k or 10k race. Have fun!

Week: Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
1 Run 1, walk 1 x 10 Crosstrain Run 1, walk 1 x 10
2 Rest Run 2, walk 1 x 10 Crosstrain Run 2, walk 1 x 10 Run 1, walk :45 x 12 Crosstrain Run 2, walk 1, or rest
3 Run 3, walk 1:30 x 8 Rest Run 3, walk 1:30 x 8 Run 3, walk 1 x 8 Crosstrain or rest Run 3, walk 1 x 8 Crosstrain
4 Run 2, walk 1 x 10 Rest Crosstrain Run 3:30, walk 1 x 10 Run 3, walk 1 x 8 Crosstrain Run 3:30, walk 1 x 10
5 Run 4, walk 1 x 6 Run 4, walk 1 x 6 Rest Crosstrain Run 2, walk 2 x 5 Rest Run 3, walk 2 x 5-10
6 Run 2, walk 2 x 5 Rest Crosstrain Run 4, walk :30 x 5 Run 4, walk 1 x 8 Rest, or run 2, walk 2 x 5 Crosstrain
7 Run 4, walk 1 x 8 Rest Run 4, walk 1 x 8 Crosstrain Run 4, walk 1 x 10 Rest, or run 2, walk 2 x 5 Crosstrain
8 Run 3, walk :30 x 5 Rest Crosstrain Run 3, walk 1 x 10 Run 2, walk 2 x 10 Crosstrain Rest, or run 2, walk 2 x 10
9 Run 4, walk 1 x 10 Crosstrain Run 5, walk 1 x 6 Rest Run 5, walk 1 x 6 Crosstrain Rest, or run 3, walk 2 x6
10 Run 5, walk 1 x 6 Crosstrain Run 4, walk 1 x 8 Rest, or run 2, walk 2 x 6 Crosstrain Rest Run 8, walk 3 x 2

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