A Beginner's Running Program
Prerequisites
- None
Schedule
- Each week, you should run the prescribed run (see chart) 3 to 4 times that week.
- Be sure to warm up for 10 minutes before starting your run.
- Always cool down for 10 minutes after your run.
- If you find that the program progresses too quickly for you, try doing each week twice before moving on.
4 Weeks to 1 Mile
| Week | Run | Track Equivalent |
| 1 | 1/16 Mile Run, 3/16 Mile Walk (x4) | 1/4 of a lap Run, 3/4 of a lap Walk (x4) = 1 Mile |
| 2 | 1/8 Mile Run, 1/8 Mile Walk (x4) | 1/2 of a lap Run, 1/2 of a lap Walk (x4) = 1 Mile |
| 3 | 3/16 Mile Run, 1/16 Mile Walk (x4) | 3/4 of a lap Run, 1/4 of a lap Walk (x4) = 1 Mile |
| 4 | 1 Mile Run | 1 lap (x4) = 1 Mile |
