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Take Action

Listed below are some training guidelines to keep in mind as you begin your running program.

  • Warm up before you run with five minutes of walking and stretching.
  • Cool down after you run with five minutes of walking and stretching.
  • Drink plenty of water throughout the day.
  • Listen to your body and repeat a week if needed before progressing.
  • Wear comfortable running shoes.
  • Wear a watch to track your time.
  • Rest a day between running sessions.
  • Use proper running techniques.
  • Run with a partner to help keep you motivated.
  • Dress appropriately. Wear reflective clothing if it’s dark. Wear layers of clothing if it’s cold and light colored clothing when it’s hot.
  • Seek medical advice for persistent aches and pains.
8-Week Running Program

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Day 1

For 22 minutes: - Run 90 seconds - Walk 2 minutes - Repeat sequence

For 22 minutes: - Run 2 minutes - Walk 2 minutes - Repeat sequence

For 24 minutes: - Run 3 minutes - Walk 3 minutes - Repeat sequence

For 23 minutes: - Run 5 minutes - Walk 4 minutes - Repeat sequence

For 24 minutes: - Run 10 minutes - Walk 4 minutes - Run 10 minutes

For 29 minutes: - Run 15 minutes - Walk 4 minutes - Repeat sequence

For 25 minutes: - Run 25 minutes - No walking

For 30 minutes: - Run 30 minutes

Day 2

Repeat Day 1

Repeat Day 1

Repeat Day 1

Repeat Day 1

Repeat Day 1

Repeat Day 1

Repeat Day 1

Repeat Day 1

Day 3

Repeat Day 1

Repeat Day 1

Repeat Day 1

For 24 minutes: - Run 8 minutes - Walk 8 minutes - Run 8 minutes

For 20 minutes: - Run 20 minutes - No walking

Repeat Day 1

Repeat Day 1

Repeat Day 1
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Last updated November 6, 2003
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