How to Start Running (Phase 3)
The New Year is here and it is time to get our exercise on. If you have always wanted to run but were apprehensive about it, well, here is a program that is challenging but not that hard on your joints. This is the third phase of the program. You can start here or on phase 1 or 2. Start where you feel comfortable and are able to complete the program. 
Week 9 Walk 10 minutes run 1 minute/walk 30 seconds (12 times) walk 3 mins Cool-down walk 2 minutes
Week 10 Walk 10 minutes run 1 minute 15 secs/walk 30 secs. (8 times) walk 3 mins Cool-down walk 2 minutes
Week 11 Walk 10 minutes run 1 minute 15 secs/walk 30 secs. (10 times) walk 3 mins Cool-down walk 2 minutes
Week 12 Walk 10 minutes run 1 minute 30 secs/walk 30 secs. (8 times) walk 3 mins Cool-down walk 2 minutes
Remember to end your workout with a 2-minute cool-down and always stretch after running. See the stretches below:
Quadriceps Stretch
Hamstring Stretch
Week 10 Walk 10 minutes run 1 minute 15 secs/walk 30 secs. (8 times) walk 3 mins Cool-down walk 2 minutes
Week 11 Walk 10 minutes run 1 minute 15 secs/walk 30 secs. (10 times) walk 3 mins Cool-down walk 2 minutes
Week 12 Walk 10 minutes run 1 minute 30 secs/walk 30 secs. (8 times) walk 3 mins Cool-down walk 2 minutes
Week 1 - Week 30
Download The Entire Program For $8.95
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Remember to end your workout with a 2-minute cool-down and always stretch after running. See the stretches below:
Quadricep Stretch
I'm almost finished with phase 2 of the running program and I can't wait to finish phase 3
ReplyDeleteI like this program much better than the C25K.
ReplyDeleteThanks Dijah, sometimes the other programs are quicker but not a doable.
DeleteI have a friend who was looking for a workout to do on her treadmill after she haves her baby in a few months. I think this would be a good workout to do after she is cleared with her doctor. I will pass this link onto her.
ReplyDeleteThanks, one of my client's sister-in-law is starting with phase one next week. She had her baby in November.
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