Running Program – Getting Started
Train for a 5K - Handout #1


Stage 1 - Build up to 30 minutes of nonstop walking.
- Do this workout 4 times in 1 wk.

Stage 2 - Walk for 4 minutes. Run for 1 minute.
- Repeat that sequence four more times = 5 times total
- End with 4 minutes of walking
- Total workout time: 29 minutes, 5 of which are running
- Do this workout 3-4 times in a week before moving on.

Stage 3 - Walk for 4 minutes. Run for 2 minutes.
- Repeat that sequence four more times = 5 times total
- End with 3 minutes of walking
- Total workout time: 33 minutes, 10 of which are running
- Do this workout 3-4 times in a week before moving on.

Stage 4 - Walk for 3 minutes. Run for 3 minute.
- Repeat that sequence 3 more times = 4 times total
- End with 3 minutes of walking
- Total workout time: 33 minutes, 20 of which are running
- Do this workout 3-4 times in a week before moving on.

Stage 5 - Walk for 2 minutes and 30 seconds. Run for 5 minutes.
- Repeat that sequence four more times = 5 times total
- End with 3 minutes of walking
- Total workout time: 29 minutes, 5 of which are running
- Do this workout 3-4 times in a week before moving on.

Stage 6 - Walk for 3 minutes. Run for 7 minutes.
- Repeat that sequence 2 more times = 3 times total
- End with 3 minutes of walking
- Total workout time: 33 minutes, 21 of which are running
- Do this workout 3-4 times in a week before moving on.

Stage 7 - Walk for 2 minutes. Run for 8 minutes.
- Repeat that sequence 2 more times = 3 times total
- End with 3 minutes of walking
- Total workout time: 33 minutes, 24 of which are running
- Do this workout 3-4 times in a week before moving on.

Stage 8 - Walk for 2 minutes. Run for 9 minutes.
- Repeat that sequence one more times = 2 times total
- Then walk for two minutes and run for 8 minutes
- End with 3 minutes of walking
- Total workout time: 35 minutes, 26 of which are running
- Do this workout 3-4 times in a week before moving on.

Stage 9 - Walk for 1 minute. Run for 9 minutes.
- Repeat that sequence 2 more times = 3 times total
- End with 3 minutes of walking
- Total workout time: 33 minutes, 27 of which are running
- Do this workout 3-4 times in a week before moving on.

Stage 10. - Walk for 2 minutes. Run for 13 minutes.
- Repeat that sequence 1 more time = 2 times total
- End with 3 minutes of walking
- Total workout time: 33 minutes, 26 of which are running
- Do this workout 3-4 times in a week before moving on.

Stage 11. - Walk for 2 minutes. Run for 14 minutes.
- Walk for 1 minute. Run for 14 minutes.
- End with 3 minutes of walking
- Total workout time: 34 minutes, 28 of which are running
- Do this workout 3-4 times in a week before moving on.

Stage 12. - Walk for 3 minutes or until ready. Run for 30 minutes.
- End with 3 minutes of walking
- Total workout time: 36 minutes, 30 of which are running


Helpful Materials at this stage

– Runner's World Magazine – it's got a ton of great advice for
beginner and intermediate runners – it's cheap – just get a
subscription.

- For weight loss with running
+ Run Your Butt Off! A Breakthrough Plan to Lose Weight and
Start Running (No Experience Necessary!) From the Editors of
Runner's World. Butler, Bonci, and Coates
+ Iphone/Android weight loss apps – My Fitness Pal or Lose It

Check out upcoming races at tristateracer.com
choose a 5K and plan it for around stage 12

Adapted from Run Your Butt Off! A Breakthrough Plan to Lose Weight and Start Running (No Experience Necessary!) From the Editors of Runner's World. Butler, Bonci, and Coates