Home Blogs Running Program For Beginners: Marathon Training Beginners | Intermediate | Treadmill Running

Running Program For Beginners: Marathon Training Beginners | Intermediate | Treadmill Running

Running Program For Beginners

Those who have never run previously may experience some intimidation or apprehension about starting a running program. However with the right guidance it is possible to ease into the practice of running. Here is an example of an effective running program for beginners.

The time required for this running program for beginners is eight weeks. Before you enroll in a running program for beginners, you need to consult your doctor to know if you are medically fit to begin running. You will also need to buy proper running shoes. Before any workout, a warm up is essential. You can do this walking for about ten minutes. Also remember to end the workout with a cool down. This walking program for beginners begins with a six minute walk followed by a one minute easy paced jog. Repeat this thrice. In week two, a 5 minute walk must be followed by a 2 minute jog. Again do three sessions of this. In week 3, a three minute walk must be followed by a 4 minute jog. Repeat this four times. In week 4, walk for two minutes and jog for about 5 minutes and do four sessions. In week 5, follow up a 2 minute walk with 8 minutes of jogging and repeat four times. In week 6, you need to walk for 2 minutes and jog for 9 minutes. Repeat this thrice. In week 7, walk for only 1 minute and jog for 11 minutes. Practice 3 sessions of this. In the final week of the program which is week 8, begin and end the workout with a 5 minute walk and run for 20 minutes during the workout. Once this week ends, you should be able to run for 30 minutes without a break. Keep a target of running for 30 minutes four times each week and you will experience an improvement in fitness and stamina.

Marathon Training Beginners  -Treadmill Running Program For Beginners or Intermediate

There are many other running programs available for beginners and intermediate runners. It is advisable to select the one that suits you best and stick with it. A running program for intermediate runners is aimed at maintaining fitness for those who have experience with running and are looking to improve mileage and fitness.  Marathon training for beginners usually involves practice for a longer duration. Marathon runners must avoid over-training as this could affect performance.  Many individuals prefer to run on a treadmill. A treadmill running program for beginners must focus on using correct running technique in order to improve performance and prevent injury.

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