Fitness Guide To Get You Running | Health and Fitness For You |

Fitness Guide To Get You Running

Need to get fit but don't know where to start?

Many people don't bother even attempting a fitness program because they dont know where to start. Running is one of the most effective ways to get fit and it doesn't cost you anything providing you have the right gear, like shoes.

All you need to do is get up a little earlier before work or put aside some time after dinner to go out in your neighbourhood and just run around. You are almost guaranteed to get fit and lose weight from doing this a few times a week for a number of weeks.

This all sounds good but as most of you are not real fit to start out with your stamina is very low and it would be very hard for you to start running for long periods of time. This is why I have created a short guide that will help you with this problem.

In the tables below I have created a simple guide for you to follow so that you can start running in no time. At first it is very simple with only short bursts of jogging but as the weeks go on you will start running a lot but you will hardly notice the difference as you not only get used to it but as you get fitter from the exercise.

If you are already doing a bit of exercise and you believe you can skip the first few weeks then go ahead but don't go to far otherwise you will not be able to keep up with the pace.

This program will only take you one hour a day for three days a week for 3 months. 3 sessions must be done per week with a day in between but if you can't do that just do the three over a week period. The guide follows:


Week 1
Session 1 (35 mins) Run 30 seconds. Walk 4 mins 30 secs. Repeat 7 times
Session 2 (40 mins) Run 30 seconds. Walk 4 mins 30 secs. Repeat 8 times
Session 3 (40 mins) Run 30 seconds. Walk 4 mins 30 secs. Repeat 8 times



Week 2
Session 1 (45 mins) Run 1 minute. Walk 4 minutes. Repeat 9 times
Session 2 (40 mins) Run 1 minute. Walk 4 minutes. Repeat 8 times
Session 3 (40 mins) Run 1 minute. Walk 4 minutes. Repeat 8 times

Week 3
Session 1 (50 mins) Run 1 min 30 sec. Walk 3 mins 30 sec. Repeat 10 times
Session 2 (40 mins) Run 1 min 30 sec. Walk 3 mins 30 sec. Repeat 8 times
Session 3 (50 mins) Run 1 min 30 sec. Walk 3 mins 30 sec. Repeat 10 times


Week 4
Session 1 (55 mins) Run 2 minutes. Walk 3 minutes. Repeat 11 times
Session 2 (45 mins) Run 2 minutes. Walk 3 minutes. Repeat 9 times
Session 3 (50 mins) Run 2 minutes. Walk 3 minutes. Repeat 10 times

Week 5
Session 1 (60 mins) Run 2 mins 30 sec. Walk 2 mins 30 secs. Repeat 12 times
Session 2 (50 mins) Run 2 mins 30 sec. Walk 2 mins 30 secs. Repeat 10 times
Session 3 (50 mins) Run 2 mins 30 sec. Walk 2 mins 30 secs. Repeat 10 times


Week 6
Session 1 (65 mins) Run 3 minutes. Walk 2 minutes. Repeat 13 times
Session 2 (50 mins) Run 3 minutes. Walk 2 minutes. Repeat 10 times
Session 3 (55 mins) Run 3 minutes. Walk 2 minutes. Repeat 11 times


Week 7
Session 1 (60 mins) Run 4 minutes. Walk 1 minutes. Repeat 10 times
Session 2 (54 mins) Run 4 minutes. Walk 1 minutes. Repeat 9 times
Session 3 (54 mins) Run 4 minutes. Walk 1 minutes. Repeat 9 times


Week 8
Session 1 (60 mins) Run 5 minutes. Walk 2 minutes. Repeat 10 times
Session 2 (48 mins) Run 5 minutes. Walk 2 minutes. Repeat 8 times
Session 3 (54 mins) Run 5 minutes. Walk 2 minutes. Repeat 9 times


Week 9
Session 1 (63 mins) Run 7 minutes. Walk 2 minutes. Repeat 7 times
Session 2 (54 mins) Run 7 minutes. Walk 2 minutes. Repeat 6 times
Session 3 (50 mins) Run 8 minutes. Walk 2 minutes. Repeat 5 times

Week 10
Session 1 (44 mins) Run 10 minutes. Walk 1 minute. Repeat 4 times
Session 2 (42 mins) Run 20 minutes. Walk 1 minute. Repeat 2 times
Session 3 (46 mins) Run 22 minutes. Walk 1 minute. Repeat Once

Week 11
Session 1 (52 mins) Run 25 minutes. Walk 1 minute. Repeat Once
Session 2 (62 mins) Run 30 minutes. Walk 1 minute. Repeat Once
Session 3 (51 mins) Run 40 minutes. Walk 1 minute. Run 10 mins.


Week 12
Session 1 (66 mins) Run 45 minutes. Walk 1 minute. Run 20 mins
Session 2 (66 mins) Run 50 minutes. Walk 1 minute. Run 15 mins
Session 3 (45 mins) Run 45 mins