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elna4 elna4
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March 09, 2006
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I need a beginners running schedule..any suggestions?

I'm outta shape but want to start running. Right now I'm on the treadmill, walking briskly for 5 minutes and then running for 1 minute. I do this alternately for approx 40 minutes 5-6 days a week. What's the next step? walk 4 and run 1.5? How fast is walking birskly? Right now I'm doing 3.7 and running at around 6.4
  • 1 year ago

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jlee by jlee
Member since:
August 02, 2006
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4793 (Level 4)

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Go to www.runnersworld.com. They have a section just for beginners! Good Luck!!
  • 1 year ago
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Other Answers (2)

  • Justin B by Justin B
    Member since:
    July 19, 2008
    Total points:
    1881 (Level 3)
    try doing 5 min walk, then do a 3 min jog without stopping.
    Do that for one week, then the next week do 5 min walk, 4 min jog without stopping.
    After every week increase your jog by 1 min.
    I started out doing 5 min walk, 3 min jog when I was out of shape big time, and it helped me get back into shape.
    Hoped this helped and best of luck to you!
    If you have any more questions, feel free to message me, I will be more than gladly to help you
    • 1 year ago
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  • Dan by Dan
    Member since:
    April 22, 2007
    Total points:
    463 (Level 2)
    First thing I would do would be to get off the treadmill and get outside. Treadmills make running seem a lot longer and harder than it actually is...plus I don't think it is that great for your shins. I would start out by running for 20-30 minutes with out stopping three times a week and in between those days I would go on a hike/walk depending on where you live. Make sure to get your arms moving and don't walk at a slow pace...this may seem dumb but powerwalking is quite good for the legs...especially uphill....this will minimize shin and lower leg issues. Try to hike/walk someplace that will be somewhat strenous...flat won't cut it. Once you are capable of running for 20-30 minutes with out stopping then increase your time by 5-10 depending on how you are feeling. And so on and so forth. As you progress try to do some running while you go on hikes...especially on the flat parts. Trails are great places to run because they are soft and don't beat up your legs. Good Luck....sorry I wrote so much...couldn't think of any easier/shorter way to say this.
    • 1 year ago
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