Whether you do it online, on your phone, or on paper, pull out a weekly calendar to choose the best days and times for the runs and strength workouts. Beginning in week three, you’ll add two separate strength-training sessions per week (for a total of six days of training) each should take you about 15 to 20 minutes.Each session will take anywhere between 20 to 40 minutes total, including warmup and a few postrun strength-training exercises.You’ll walk or run four days every week.Once you’re cleared to exercise, take a few minutes to slot your training into your weekly schedule. That’s especially true if you have a chronic disease like diabetes, heart disease, pain, mobility limitations, or any other health concerns. If you’re brand new to running or fitness, it’s a good idea to check in with your doctor before you start this or any other plan, McGahen says. New Runners: Here’s How to Pace Yourself.In addition, she and Brown have tips and advice to successfully execute the plan. To join them, you just need a smart training plan that begins where you are and builds up, week by week, to the distance you desire.įortunately, Runner’s World tapped Bridget McGahen, a certified running and strength coach at Boulder, Colorado-based Get Running, to create an eight-week plan to take you from where you are now to the end of your first mile. Literally every runner began walking, and eventually running their first mile. “No one came out of the womb running-not even Usain Bolt,” Corey Brown, a certified running coach and co-owner of Rebound Health & Wellness in Coral Springs, Florida, tells Runner’s World. You might see someone striding down the sidewalk, or crossing the finish line of a race, and think, “How do they even do that?” Well, here’s a little secret: Everyone started somewhere, and gradually built up over time to reach their goals. Play icon The triangle icon that indicates to play 4 Steps to Set Yourself Up for a Regular Running Routine 1.
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