conover9@illicom.net -

If you are just starting a running program (or renewing an old routine), the best and most effective way to start is through walking. Continuous walking helps develop muscles that will be used in running.

Days 1-5 Walk 20 min. Days 6-7 Rest Days 8-12 Walk 30 minutes.

Once you progress to day 9, you may decide to jog every fourth minute, but make sure you jog no longer than ONE minute.

Week 1 Days 1-5 Run 1 min, walk 4 min. Repeat sequence 5 times.
Days 6-7 Rest
Week 2 Days 1-5 Run 3 min., walk 3 min. Repeat 5 times.
Days 6-7 Rest
Week 3 Days 1-5 Run 5 min., walk 2.5 min Repeat 4 times.
Days 6-7 Rest
Week 4 Days 1-5 Run 7 min., walk 3 min. Repeat 3 times.
Days 6-7 Rest Week 5 Days 1-5 Run 8 min., walk 2 min. Repeat 3 times.
Days 6-7 Rest
Week 6 Days 1-5 Run 9 min., walk 2 min. Complete sequence TWICE, then run 8 min.
Days 6-7 Rest
Week 7 Days 1-5 Run 9 min., walk 1 min. Repeat 3 times.
Days 6-7 Rest
Week 8 Days 1-5 Run 13 min., walk 2 min. Repeat twice.
Days 6-7 Rest
Week 9 Days 1-5 Run for 30 minutes

Remember when running to keep your posture and let your body fall into a natural rhythm. Don't try to control your breathing. Try to do something to take your mind off of running. The less that you think about it the better.

Also once you get used to running for that amount of time gradually increase your distance. You have plenty of time to prepare yourself just don't slack off. Realize that even if that is all you can run before arriving at PI the DI's and the training here will help you speed up. They work everyday with recruits who are far worse off than you as far as running and they make it too. Make sure that you have good running shoes and drink plenty of water. Hydration can really affect you speed and endurance. Also, ALWAYS stretch before and after running.

Best of Luck!