Health & Fitness

30-minute Runs

Joe McConkey of Boston Running Center in Brookline has a program worked out for beginners who want to run 30 minutes at a time. Proceed to the next workout when the previous workout is comfortable. Most beginners doing this program should stick to three runs per week with at least a day off in between.

  1. 1) Do four minutes of an easy jog, one minute walking. That's one set. Repeat six times.
  • 2) Three minutes walking, two minutes easy jog. Repeat six times.
  • 3) Three minutes walking, two minutes easy jog, two minutes walking, three minutes easy jog. Repeat three times.
  • 4) Two minutes walking, three minutes easy jog. Repeat six times.
  • 5) Two minutes walking, three minutes easy jog, one minute walking, four minutes easy jog. Repeat three times.
  • 6) One minute walking, four minutes easy jog. Repeat six times.
  • 7) Four minutes walking, six minutes easy jog. Repeat three times.
  • 8) Three minutes walking, eight minutes easy jog. Repeat three times.
  • 9) Two minutes walking, 10 minutes easy jog. Repeat three times.
  • 10) One minute walking, 10-15 minutes easy jog. Increase time by one to three minutes, as comfortable. Repeat twice. When you're running for more than 20 minutes, do only one set.
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