You should have at least one full rest day every week. Avoid doing static stretches.Ĭool Down: Take about 3-5 minutes after each run to stretch.
High knees, leg swings, and arm circles are a great place to start. Warm-Up: Take about 3-5 minutes before each run to prep your body for your run. Example: 2 minutes walking and 4 minutes running. Throughout the program, gradually increase the time spent running while decreasing the time you spend walking. Start by alternating walking for 1-minute and running for 1 minute. Walk/Run Method: The Walk/Run Method is a great way to improve endurance if you’re not ready to run continuously. If needed, this is a pace you’d be able to hold for hours. On a scale of 1-10, your effort should feel like 3 or 4. Easy Run: Easy effort runs make up the majority of both training programs.
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