LITTLE ROCK — Experts recommend that new runners start by walking, then walk faster, then alternate walking and running.
Here’s a plan suggested by KC Express of Kansas City, Mo.
Each week, exercise on Days 1, 3 and 5. Take at least one rest day. Rest or do a nonimpact workout on the other days.
Week 1: Walk 30 minutes.
Week 2: Run 30 seconds, walk 90 seconds. Repeat 20 times.
Week 3: Run 60 seconds, walk 60 seconds. Repeat 15 times.
Week 4: Run 90 seconds, walk 90 seconds. Repeat 10 times.
Week 5: Run two minutes, walk one minute. Repeat six times.
Week 6: Run four minutes, walk one minute. Repeat six times.
Week 7: Run six minutes, walk one minute. Repeat five times.
Week 8: Run eight minutes, walk one minute. Repeat four times.
Week 9: Run 10 minutes, walk one minute. Repeat three times.
Week 10: Run 12 minutes, walk one minute. Repeat two times.
Week 11: Run 15 minutes, walk one minute. Repeat two times.
Week 12: Run 30 minutes.
ActiveStyle, Pages 29 on 05/28/2012