TRAINING PLAN · 01
From Walking to Running: 4-Week Beginner Program
A real running start guide for those who can't run even for a minute
❓Why Shouldn't I Just Start Running?
Common mistakes for beginner runners:
How to Operate the Program
💬 A pace where you can talk to someone. If you're too out of breath, slow down.
4-Week Training Plan
* 🎉 If successful, you're now ready for the 8-week 30-minute running program.Aerix Training Plan
From Walking to Running: 4-Week Beginner Program
| Week | Goal | Workout | Total Time |
|---|---|---|---|
| Week 1 | Getting Used to the Running Sensation | (Brisk Walk 2 min + Very Light Jog 30 sec) × 6 | Approx. 25-30 min |
| Week 2 | Adapting to 1-Minute Jogging | (Brisk Walk 2 min + Jog 1 min) × 6 | Approx. 30 min |
| Week 3 | Increasing Running Ratio | (Brisk Walk 90 sec + Jog 2 min) × 6 | Approx. 30 min |
| Week 4 | 5-Minute Continuous Run Challenge | Day 1: (Walk 2 min + Run 3 min) × 4 Day 2: (Walk 2 min + Run 4 min) × 3 Day 3: 5-Minute Continuous Run Challenge
(1-min walk allowed if needed) | Approx. 25-30 min |
🎉 If successful, you're now ready for the 8-week 30-minute running program.
Pain Checklist
Slight discomfort during exercise → Normal adaptation
🎉 If successful, you're now ready for the 8-week 30-minute running program.
Couch to 5K