See SPUD Run!

12 Week Beginner Running Program

This program averages roughly 20mins of movement per day, 3 days a week. Space out the days for example: Monday, Wednesday, Friday or whatever works best with your schedule.

Follow each week to minimize the risk of injury. However, listen to your body, if you feel you’re faster than the average couch potato, go ahead and skip ahead, challenge yourself! 0518795eeea60bfd3e86b65d402825ebDon’t worry about speed right now; we’ll work on that later. Only focus on continuous movement. Be consistent and patient, you’ll be running for 30mins straight in no time! You will be pleasantly surprised at the stuff your body can do.

… But before you start, please read “How to choose my shoe” in the link below… it’s super important your feet will love you for it.

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Week Day 1 Day 2 Day 3
1 Alternate: 30sec (:30)   jog/3min 30 sec (3:30) walk for 20mins Alternate: :30 sec jog/3:30   walk for 20mins Alternate: 1min jog/ 3min   walk for 20mins
2 Alternate: 1:30 jog/ 3min   walk for 18mins Alternate: 1min jog/2min   walk for 21mins Alternate: 1:30 jog/3min   walk for 18mins
3 Alternate: 1min jog/1:30   walk for 20mins Alternate: 2min jog/2min   walk for 20mins Alternate: 1min jog/1:30   walk for 20mins
4 Alternate: 2min jog/1:30   walk for 21mins Alternate: 2:30min jog/2min   walk for 20:30 Alternate: 2min jog/1:30   walk for 21mins
5 Alternate: 3min jog/1:30   walk for 22:30 Alternate: 4min jog/2min   walk for 24 mins Alternate: 3 min jog/1:30   walk for 22:30
6 Alternate: 5min jog/2:30   walk for 20mins Alternate: 3 min jog/1:30   walk for 22:30 Alternate: 5min jog/2:30   walk for 20mins
7 Alternate: 7min jog/3min   walk for 27mins Alternate: 5min jog/2min   walk for 19mins Alternate: 7min jog/3min   walk for 27mins
8 10min jog/5min walk/10min   jog Alternate: 7min jog/3min   walk for 27mins 10min jog/5min walk/10min   jog
9 14min jog/4min walk/14min   jog 10min jog/3min walk/10min   jog 14min jog/4min walk/14min   jog
10 20min jog/4min walk/10min   jog 15min jog/5min walk/15min   jog 25min jog/4min walk/5min   jog
11 27min jog 25min jog 27min jog
12 30min jog 25min jog 30min jog

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