Running

How to Start Running as Exercise

While running, you should be at 70% of Maximum Heart Rate. If you do not have a Heart Rate Monitor, use the Talk Test. The Talk Test is a way to know whether you're running at the proper pace to boost your endurance. You should be able to carry on a conversation while you run. If you can only say one or two words at a time, you're running too fast for a beginner. If, however, you are able to ream off sentence after sentence, you may need to pick up the pace! With this in mind, you are ready to begin.

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1. 
   1
   Week 1
   • On the first day, Walk for 10 minutes. 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.
2. 
   2
   Week 2
   • Day 1: Walk for 5 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.
3. 
   3
   Week 3
   • Day 1: Walk for 5 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.
4. 
   4
   Week 4
   • Day 1: Walk for 5 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!