5/2/5 means 5 minute walk, 2 minute jog, 5 minute walk. You can continue alternating if you want a better workout but that is all that is needed for the program so if you want to take it easy at first, feel free. On the “relax” days, I do strength training/weights.
Before you start, check out this 2014 Complete Runner’s Guide/Log, and get yourself some running shoes (check out the SALE here)
Week 1
Day 1: 5/2/5
Day 2: relax
Day 3: 5/2/5
Day 4: relax
Day 5: 5/3/5
Day 6: relax
Day 7: relax
Week 2
Day 8: 5/3/5
Day 9: relax
Day 10: 5/4/5
Day 11: relax
Day 12: 5/5/5
Day 13: relax
Day 14: relax
Week 3
Day 15: 5/6/5
Day 16: relax
Day 17: 4/5/4/5
Day 18: relax
Day 19: 5/7/5
Day 20: relax
Day 21: relax
Week 4
Day 22: 5/7/5
Day 23: relax
Day 24: 5/8/5
Day 25: relax
Day 26: 5/9/5
Day 27: relax
Day 28: relax
Week 5
Day 29: 5/9/5
Day 30: relax
Day 31: 6/5/6/5
Day 32: relax
Day 33: 5/10/5
Day 34: relax
Day 35: 5/11/5
Week 6
Day 36: 5/11/5
Day 37: relax
Day 38: 13 minute jog / 5 minute walk
Day 39: relax
Day 40: 15 minute jog / 5 minute walk
Day 41: relax
Day 42: relax
Week 7
Day 43: 15 minute jog / 5 minute walk
Day 44: relax
Day 45: 8 jog / 5 walk / 8 jog / 5 walk
Day 46: relax
Day 47: 16 jog / 5 walk
Day 48: relax
Day 49: 17 jog / 5 walk
Week 8
Day 50: 17 jog / 5 walk
Day 51: relax
Day 52: 18 jog / 5 walk
Day 53: relax
Day 54: 20 jog / 5 walk
Day 55: relax
Day 56: relax
Week 9
Day 57: 20 minute jog
Day 58: relax
Day 59: 12 jog / 5 walk / 12 jog
Day 60: relax
Day 61: 24 jog
Day 62: relax
Day 63: 25 jog
Week 10
Day 64: 25 jog
Day 65: relax
Day 66: 27 jog
Day 67: relax
Day 68: 30 jog
Day 69: relax
Day 70: relax
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