Beginning a running program is not as easy as “get out of the house and start running.” Of course, any new exercise routine requires planning to ensure we do it safely, without pain or injuries. Forget about the old adage “no pain, no gain”, “no pain, no injury” is more accurate. In this article we provide a training plan for novice runners.  

Each person, their body, and training objectives are different. This 10 week running plan is designed to help work up to a 30 minute non-stop run. Feel free to modify it and adapt it to your personal needs.

Begin with Stretching

There are two types of stretches: dynamic and static. Never start a training program without properly warming up with dynamic stretching. And never end a workout without static stretches.

• Dynamic stretching is used to warm-up before moderate to intense exercise. These stretches include movement and are held for any length of time.
• Static stretching is done at the end of your exercise routine, when our muscles are still warm. Stretches are held for a specific period of time.
  
  

You should always stretch before and after your run to avoid injuries and improve flexibility, but you need to do the right stretch at the right time. Static stretching when your muscles are cold may lead to injuries.

The 10-Week Training Plan

Your training plan begins with alternating between running and walking, this lowers the impact running has on your joints and muscles. The first weeks may seem too easy and you may want to do more, but resist the temptation. It’s OK to ease into a more intense program, let the beginning be fun and light.  The intensity will gradually increase, allowing your body time to get used to running for extended periods. Do not run two consecutive days during your first 10 weeks. Give yourself at least one day to recover between running days. You can always go for a walk, hike, or do dynamic stretching on rest days.

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Monitor your heart rate throughout the program. While exercising, your heart rate (noted as beats per minute or bpm) should not be higher than 70% of your maximum heart rate (MHR). Calculate your MHR with this formula: 220 - age.  

10 week running plan for beginners:

Week 1:

• Day 1: 1’ running, 2’ walking. 10 times.
• Day 2: 1’ running, 2’ speed walking. 10 times.
• Day 3: 1’ running, 2’ speed walking. 10 times.

Week 2:

• Day 1: 2’ running, 1’ speed walking. 10 times
• Day 2: 3’ running, 1’ walking. 5 times.
• Day 3: 2’ running, 1’ speed walking. 10 times

Week 3:

• Day 1: 4’ running, 1’ speed walking. 6 times
• Day 2: 3’ running, 1’ speed walking. 5 times
• Day 3: 2’ running, 1’ speed walking. 10 times

Week 4:

• Day 1: 5’ running, 1’ speed walking. 5 times
• Day 2: 5’ running, 1’ speed walking. 5 times
• Day 3: 6’ running, 1’ speed walking. 4 times

Week 5:

• Day 1: 8’ running, 1’ speed walking. 4 times
• Day 2: 9’ running, 1’ speed walking. 3 times
• Day 3: 10’ running, 1’ speed walking. 3 times

Week 6:

• Day 1: 4’ running, 1’ speed walking. 6 times
• Day 2: 3’ running, 1’ speed walking. 5 times
• Day 3: 2’ running, 1’ speed walking. 10 times

Week 7:

• Day 1: 11’ running, 1’ speed walking. 4 times
• Day 2: 12’ running, 1’ speed walking. 3 times
• Day 3: 11’ running, 1’ speed walking. 3 times

Week 8:

• Day 1: 15’ running, 1’ speed walking. 2 times
• Day 2: 16’ running, 2’ speed walking. 2 times
• Day 3: 18’ running, 1’ speed walking. 2 times

Week 9:

• Day 1: 20’ running, 1’ speed walking. 2 times
• Day 2: 20’ running, 2’ speed walking. 2 times
• Day 3: 25’ running, 3’ speed walking. 1 time

Week 10:

• Day 1: 20’ running, 1’ speed walking. 2 times
• Day 2: 15’ running, 1’ speed walking. 3 times
• Day 3: 30’ running.
  
  

For more information, talk to one of our Fitness Experts for customized advice.