Beginner Runner Workout Log

Someone said it so correctly, “your body can endure almost anything, and it’s your brain you need to convince”

It is quite natural that at a beginner level, your mind and body is not used to extensive workout routines and cannot cope with elevated heart rates and calorie burn. So, it is always advised that should keep your pace very slow in the beginning at gradually take it to the next level.

Out of all the types of workout, the best and most recommended for the beginners is running and walking. It is recommended that you start with walking only and increase the intensity and duration every day.


This technique is also effective especially if you are aiming to lose weight because the periods of plateau do come in a weight loss journey and changing the intensity, duration or workout routine is the only way to cope up besides being consistent.

Beginner guide

First three miles of the beginner is very important and simple manual if described well can be very helpful for them to follow. With the passage of time, you get more insight into your body and its responses to the workout routine.

Before beginning any workout, you need to warm your body up and you can do this by brisk walking for about 5 minutes. Similarly, after you have finished your workout you need to calm your body down and bring your heart rate to the lower and normal level. This process helps your body in gaining its normal physiology back.

Moreover, a beginner must work out every alternative day in a week.

First week

This beginner’s guide is mainly focused on the walk and run alternative method which is although not ideal at a very beginner level, but you can still start it after a week or two of just walking or just jogging.

Anyways, in the first week of workout, you have to run for a total of 20 minutes and alternate running and walking for one minute each. Do that every Monday, Wednesday, and Friday.

Second week

Increase 5 minutes of the same workout on Monday and on the next two days you add another 5 minutes of alternate running and walking.

Another difference is that you have to alternate both workouts for two minutes.

3rd week

Do this work out for 30 minutes and alternating time increase to 3 minutes this time.

4th and 5th week

Your target now is to cover 2.5 miles with 3 and 4 repetitions of it respectively. Your body must have gained enough stamina for this workout.

Week 6

The target has increased to 3.25 miles now with alternating jogging for ¾ of a mile and ¼ mile for walking with three cycles.

Week 7

A total of 3.75 miles with 1 mile of jogging and ¼ of walking and repeating it 4 times on Monday.

8th week

This is the last week and you run and walk for around 3 miles with same alternating routine and 2 cycles.

Beginner runner workout log

Simi Karton

Simi Karton is a regular contributor to National Science Quarterly and an enthusiastic Lakers fan. She recently collaborated on a manuscript with friends and colleagues. Dr. Simi Karton, entitled Parkinsons and the Genetic Response to Eastern Medicine, in which she and Dr. Inshal presented research compiled during a summer spent in United States. She currently resides in Los Angeles with her husband. This website is a voluntary work of Dr. Karton to provide people with useful health related information stuff at an easy approach. The information has been collected from different sources at one place.

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