How to Start Running as Exercise
Week 1 On the first day, Walk for 10 minutes., Week 2 Day 1: Walk for 5 minutes., Week 3 Day 1: Walk for 5 minutes., Week 4 Day 1: Walk for 5 minutes.
Step-by-Step Guide
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Step 1: Week 1 On the first day
For the next 10 minutes, alternate running for 1 minute and walking for 1 minute.
Walk for 10 minutes.
On the second day, Walk 10 minutes.
For the next 15 minutes, alternate running for 1 minute and walking for 1 minute.
Walk for 5 minutes.
On the third day, Walk 10 minutes.
For the next 15 minutes, alternate running for 2 minute and walking for 1 minute.
Walk for 5 minutes.
On the fourth day, Walk 5 minutes.
For the next 21 minutes, alternate running for 2 minute and walking for 1 minute.
Walk for 4 minutes. -
Step 2: Walk for 10 minutes.
For the next 20 minutes, alternate running for 3 minute and walking for 1 minute.
Walk for 5 minutes.
Day 2:
Walk 5 minutes.
For the next 21 minutes, alternate running for 5 minute and walking for 2 minute.
Walk for 4 minutes.
Day 3:
Walk 4 minutes.
For the next 24 minutes, alternate running for 5 minute and walking for 1 minute.
Walk for 2 minutes.
Day 4:
Walk 5 minutes.
For the next 22 minutes, alternate running for 8 minute and walking for 3 minute.
Walk for 3 minutes. , Run
10.
Walk
5.
Run
5.
Walk 5 minutes.
Day 2:
Walk 5 minutes.
Run
12.
Walk
3.
Run
5.
Walk 5 minutes.
Day 3:
Walk 10 minutes.
Run 15 minutes.
Walk 5 minutes.
Day 4:
Walk 6 minutes.
Run 18 minutes.
Walk 6 minutes. , Run 20 minutes.
Walk 5 minutes.
Day 2:
Walk 5 minutes.
Run
22.
Walk 3 minutes.
Day 3:
Walk 3 minutes.
Run 25 minutes.
Walk 2 minutes.
Day 4:
RUN 30 MINUTES! -
Step 3: Week 2 Day 1: Walk for 5 minutes.
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Step 4: Week 3 Day 1: Walk for 5 minutes.
-
Step 5: Week 4 Day 1: Walk for 5 minutes.
Detailed Guide
For the next 10 minutes, alternate running for 1 minute and walking for 1 minute.
Walk for 10 minutes.
On the second day, Walk 10 minutes.
For the next 15 minutes, alternate running for 1 minute and walking for 1 minute.
Walk for 5 minutes.
On the third day, Walk 10 minutes.
For the next 15 minutes, alternate running for 2 minute and walking for 1 minute.
Walk for 5 minutes.
On the fourth day, Walk 5 minutes.
For the next 21 minutes, alternate running for 2 minute and walking for 1 minute.
Walk for 4 minutes.
For the next 20 minutes, alternate running for 3 minute and walking for 1 minute.
Walk for 5 minutes.
Day 2:
Walk 5 minutes.
For the next 21 minutes, alternate running for 5 minute and walking for 2 minute.
Walk for 4 minutes.
Day 3:
Walk 4 minutes.
For the next 24 minutes, alternate running for 5 minute and walking for 1 minute.
Walk for 2 minutes.
Day 4:
Walk 5 minutes.
For the next 22 minutes, alternate running for 8 minute and walking for 3 minute.
Walk for 3 minutes. , Run
10.
Walk
5.
Run
5.
Walk 5 minutes.
Day 2:
Walk 5 minutes.
Run
12.
Walk
3.
Run
5.
Walk 5 minutes.
Day 3:
Walk 10 minutes.
Run 15 minutes.
Walk 5 minutes.
Day 4:
Walk 6 minutes.
Run 18 minutes.
Walk 6 minutes. , Run 20 minutes.
Walk 5 minutes.
Day 2:
Walk 5 minutes.
Run
22.
Walk 3 minutes.
Day 3:
Walk 3 minutes.
Run 25 minutes.
Walk 2 minutes.
Day 4:
RUN 30 MINUTES!
About the Author
Timothy Vasquez
Experienced content creator specializing in practical skills guides and tutorials.
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