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    16 views1 page

    Running-Beginner Schedule PDF

    Uploaded by

    ana beaverhousen

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    RUNNING FOR WEIGHT LOSS

    Run at a pace that feels challenging but comfortable. Feel free to switch the rest day, but make
    sure you do one full day of rest each week. And don’t forget to stretch after each workout.

    Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    1
    Walk 10 minutes. “Tone Zone” Strength Training Walk 10 minutes. “Rock Solid Abs” Strength Training Walk 8 minutes. Rest Day Walk 6 minutes.
    Program. Program.
    Next 6 minutes alternate running 1 Next 8 minutes alternate running 1 Next 10 minutes alternate running Next 12 minutes alternate running 2
    minute and walking 1 minute. Stretch. minute and walking 1 minute. Stretch. 1 minute and walking 1 minute. minutes and walking 2 minutes.

    Walk 4 minutes. Stretch. Walk 2 minutes. Stretch. Walk 2 minutes. Stretch. Walk 2 minutes. Stretch.

    2
    Walk 10 minutes. “Tone Zone” Strength Training Walk 10 minutes. “Rock Solid Abs” Strength Training Walk 10 minutes. Rest Day Walk 8 minutes.
    Program. Program.
    Next 10 minutes alternate running Next 12 minutes alternate running Next 12 minutes alternate running Next 15 minutes alternate running 2
    1 minute and walking 1 minute. Stretch. 1 minute and walking 1 minute. Stretch. 2 minutes and walking 1 minute. minutes and walking 1 minute.

    Walk 5 minutes. Stretch. Walk 3 minutes. Stretch. Walk 3 minutes. Stretch. Walk 2 minutes. Stretch.

    3
    Walk 10 minutes. “Tone Zone” Strength Training Walk 10 minutes. “Rock Solid Abs” Strength Training Walk 10 minutes. Rest Day Walk 5 minutes.
    Program. Program.
    Next 10 minutes alternate running Next 15 minutes, alternate running Next 15 minutes alternate running Next 21 minutes, alternate running
    for 1 minute and walking for 1 Stretch. for 1 minute and walking for 1 Stretch. 2 minutes with walking 1 minute. for 2 minutes and walking for 1
    minute. minute. minute.
    Walk 5 minutes. Stretch.
    Walk 10 minutes. Stretch. Walk 5 minutes. Stretch. Walk 4 minutes. Stretch.

    4
    Walk 5 minutes. “No Gear Here” Strength Training Walk 5 minutes. “Lean Machine” Strength Training Walk 4 minutes. Rest Day Walk 5 minutes.
    Program. Program.
    Next 20 minutes alternate running Next 21 minutes alternate running Next 24 minutes alternate running Next 22 minutes alternate running
    for 3 minutes and walking for 1 Stretch. for 5 minutes and walking for 2 Stretch. for 5 minutes and walking for 1 for 8 minutes with walking for 3
    minute. minutes. minute. minutes.

    Walk 5 minutes. Stretch. Walk 4 minutes. Stretch. Walk 2 minutes. Stretch. Walk 3 minutes. Stretch.

    5
    Walk 5 minutes. Run 10 minutes. “No Gear Here” Strength Training Walk 5 minutes. Run 12 minutes. “Lean Machine” Strength Training Walk 10 minutes. Run 15 minutes. Rest Day Walk 6 minutes. Run 18 minutes.
    Program. Program.
    Walk 5 minutes. Run 5 minutes. Walk 3 minutes. Run 5 minutes. Walk 5 minutes. Stretch. Walk 6 minutes. Stretch.
    Stretch. Stretch.
    Walk 5 minutes. Stretch. Walk 5 minutes. Stretch.

    6
    Walk 5 minutes. Run 20 minutes. “No Gear Here” Strength Training Walk 5 minutes. Run 22 minutes. “Lean Machine” Strength Training Walk 3 minutes. Run 25 minutes. Rest Day Run 30 minutes. Stretch.
    Program. Program.
    Walk 5 minutes. Stretch. Walk 3 minutes. Stretch. Walk 2 minutes. Stretch.
    Stretch. Stretch.

    Plan created by Amy Dixon

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