First of all, you'll need to find 3 times a week when you can run. Each session is going to take 20-30 minutes so try to keep that in mind. Be sure to give yourself a 5 minute cushion before and after to allow for adequate warm-ups and cool-downs, both of which include stretching. You'll obviously need time for a shower afterwards as well so keep that in mind to avoid rushing yourself. You want to make running work for you, not have it be an inconvenience.
Then, decide if you want to run for time or distance. If you like to keep an eye on your watch and it's not torture for you to know "to the second" how long you've run, go for time. If you're like me and you cover up the clock on the treadmill or elliptical at the gym because the countdown makes it feel even more torturous, run for distance. Either way will work.
And here's the plan, broken down into 9 weeks, with 3 runs each week, taken from coolrunning.com. It's a great site which I highly recommend you check out for yourself as you begin your running career. Enjoy!
Week | Workout 1 | Workout 2 | Workout 3 |
1 | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. |
2 | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. |
3 | Brisk five-minute warmup walk, then do two repetitions of the following:
| Brisk five-minute warmup walk, then do two repetitions of the following:
| Brisk five-minute warmup walk, then do two repetitions of the following:
|
4 | Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then:
|
5 | Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking. |
6 | Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking. |
7 | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). |
8 | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). |
9 | Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). | Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). | The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). |
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