35 Cedar Pointe Drive, Unit 35-36, Barrie, ON, L4N 5R7 
(705) 733-0141 
Running Program for Beginners
Running seems to be an activity that you either love or you hate, but I firmly believe that most people hate it because they start off too quickly and they do too much too soon! When you start off too quickly, not only are you at an increased risk of injury, but you might also get the feeling of being overwhelmed and feeling really out of shape! This is discouraging and unfortunately ends your journey to start running before it even begins.
Let’s tackle the increased risk of injury first. Running is actually a single leg exercise; therefore you need to be strong enough on 1 leg to perform the activity. Not sure if you’re strong enough? Try the single leg test.
Stand with a bench or chair behind you. The bench should be knee height and not any lower.
Stand on 1 leg with your arms crossed over your chest.
On 1 leg, lower yourself down until your bum touches the surface of the bench (do not fully sit on it) and then stand up.
If you can do this test 3 times in a row, then you’re likely strong enough to start running! Yay!
Next let’s address the “too much, too soon”. One of your goals should be to avoid getting overwhelmed and discouraged. To help achieve that goal, try this 4-week running program.
Week 1
Run 1
Warm-up: 10-minutes of brisk walking
1-min run then 1-min walk – repeat 3 times
Cool down: 5-min walking
Run 2
Warm-up: 10-minutes of brisk walking
1-min run then 1-min walk – repeat 3 times
Cool down: 5-min walking
Run 3
Warm-up: 5-minutes of brisk walking
2-min run then 2-min walk – repeat 3 times
Cool down: 5-min walking
Week 2
Run 1
Warm-up: 10-minutes of brisk walking
3-min run then 3-min walk – repeat 3 times
Cool down: 5-min walking
Run 2
Warm-up: 5-minutes of brisk walking
3-min run then 2-min walk – repeat 3 times
Cool down: 5-min walking
Run 3
Warm-up: 5-minutes of brisk walking
Pyramids:
2-min run then 5-min walk
3-min run then 4-min walk
4-min run then 3-min walk
3-min run then 4-min walk
2-min run
Cool down: 5-min walking
Week 3
Run 1
Warm-up: 5-minutes of brisk walking
2-min run then 2-min walk – repeat twice
5-minute run
2-min run then 2-min walk – repeat twice
Cool down: 5-min walking
Run 2
Warm-up: 2-minutes of brisk walking
2-min run then 2-min walk – repeat twice
5-min run then 2-min walk – repeat twice
Cool down: 5-min walking
Run 3
Warm up: 2-minutes of brisk walking
6-min run then 3 min walk – repeat 3 times
Cool down: 5-min walking
Week 4
Run 1
Warm up: 2-minutes of brisk walking
6-min run then 3-min walk
3-min run then 1-min walk
6-min run then 3-min walk
Cool down: 5-min walking
Run 2
Warm up: 2-minutes of brisk walking
8-min run then 3-min walk
8-min run
Cool down: 5-min walking
Run 3
Warm up: 2-minutes of brisk walking
10-min run then 3-min walk
10-min run
Cool down: 5-min walking
Happy Running!