** On Tuesday and Friday, add in leg workouts with short runs to total a four-mile workout:
*Work on speed and goal pace during the above workout (minutes/mile). (According to Runner's World, 30%-60% of all runners get injured every year.) It is not recommended to start Running Plan III until you can perform week six from the Running Plan II. Just climbing to this level of running could cause tendinitis and other joint pains because of the harshness of running on the body. The following nine weeks will take you to a level where you can start to train for a 10-miler, half marathon or marathon without risk of serious injury. Add some non-impact aerobic options to help alleviate future pains. Running Plan II (intermediate runners): Build to a 10K run:Īfter starting a running plan, people often get injured after continuing past the three-mile run point. Run/walk combo 2.5 miles (from weeks 8-10, try to run as much as you can) Run 1:00/Walk 1:00 for 30 minutes (listen body as injuries occur this week**)ģ Sets of Run 1:30/Walk 1:30 | 3 Sets of Run 2:00/Walk 1:00ģ Sets of Run 2:30/Walk 1:00 | 3 Sets of Run 2:00/Walk 30 seconds Walk 20-30 minutes/stretching entire body daily (monitor weight loss*) I highly recommend the run/walk method as you learn to run. People seeking to start an exercise plan and need to lose 20 pounds: (always start a run workout with a quick 5:00 walk/light leg stretch).
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