June 30, 2011 
Have you always wanted to try running but lack the motivation to get started? As a personal trainer I am always surprised how many of my clients would love to give running a go but find the thought of starting from scratch very daunting!
A fantastic triathlete that I work with introduced me to this very simple, step by step program for beginners. It aims to have complete novices running for 30 minutes (approx 5k) in 9 weeks. I have used the program with a number of my clients who were complete beginners and they have all found it very effective and are still running now! The beauty of it is that the progression is broken down into small achievable chunks and as long as you stick to the program throughout you will build up your fitness levels safely and effectively.
Make sure you stretch well before and after and always get medical clearance from your doctor before starting a new exercise routine.
| Beginners Running Program | Number of sessions per week | |
|
Week 1 |
Walk for 6 minutes, then jog for 1 minute. Repeat 3 times |
3 sessions
|
|
Week 2 |
Walk for 5 minutes, then jog for 2 minutes. Repeat 3 times |
3 sessions
|
|
Week 3 |
Walk for 3 minutes, then jog for 4 minutes. Repeat 4 times |
4 sessions
|
|
Week 4 |
Walk for 2 minutes, then jog for 5 minutes. Repeat 4 times |
4 sessions
|
|
Week 5 |
Walk for 2 minutes, then jog for 8 minutes. Repeat 3 times |
4 sessions
|
|
Week 6 |
Walk for 2 minutes, then jog for 9 minutes. Repeat 3 times |
4 sessions
|
|
Week 7 |
Walk for 1 minute, then jog for 11 minutes. Repeat 3 times |
4 sessions
|
|
Week 8 |
Walk for 5 minutes to begin and end the workout, and run for 20 minutes in between. | 4 sessions |
|
Week 9 |
Run for 30 minutes without stopping!Ideally aim to run for 30 minutes 4 times per week | 4 sessions |
* Nergise will not be responsible or liable for any injury sustained while exercising at your home, gym or elsewhere. Consult a Doctor before starting any exercise program.
[n-er-gise] 
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