What Does a Running Program Look Like?

Keep your mileage or run duration low unless you are aiming toward a competition (such as a 10K race). Running for 30 to 60 minutes per workout is more than adequate for fitness; also make sure to leave a day or two for rest. Varying the mileage or duration during the week is a common training technique that not only decreases boredom but also allows better recovery.

In the sample program for someone who is ready to start running (table 3.6), I recommend keeping to fairly flat terrain. Alternate walking and jogging, gradually decreasing the amount you walk. The example alternates 5-minute periods of walking and jogging during the first week, changing to 10-minute sections the next week. Even if your baseline fitness is good enough for you to start a jogging program and you have been doing some exercise, it is best to start slowly—allow your joints and muscles time to accommodate the higher impact of jogging. If you are impatient, however, start with short jogs, as I suggested previously.

If you are currently running and just want to modify your program, you have numerous options. The example in table 3.7 is only one suggestion. As with a walking program, a varied running program fights boredom, but you may find that time or location constraints dictate a mostly constant routine. You can still vary distance, type of terrain, and intensity, or experiment with techniques such as fartlek.