THE FIRST THREE MILES

BEFORE EVERY RUN: a brisk 5 minute warm-up

AFTER EVERY RUN: 5 minutes of stretching

monday wednesday friday

20 minutes 20 minutes 20 minutes
week 1

walk/jog alternating walk/jog alternating walk/jog alternating

every minute every minute every minute

25 minutes 30 minutes 25 minutes

week 2

walk/jog alternating walk/jog alternating walk/jog alternating

every minute every 90 seconds every minute

30 minutes 30 minutes 30 minutes

week 3

walk/jog alternating walk/jog alternating walk/jog alternating

every two minutes every three minutes every two minutes

2  miles 2  miles 2  miles

week 4

jog  mile, walk  mile jog  mile, walk  mile jog  mile, walk  mile
repeat x3 repeat x3 repeat x3

2  miles 2  miles 2  miles

week 5

jog  mile, walk  mile jog  mile, walk  mile jog  mile, walk  mile
repeat x4 repeat x4 repeat x4

3 miles 3 miles 3 miles

week 6

jog  mile, walk  mile jog  mile, walk  mile jog  mile, walk  mile
repeat x3 repeat x3 repeat x3

3  miles 3 miles 3  miles

week 7

jog 1 mile, walk  mile jog 2 miles, walk  mile, jog 1 mile, walk  mile
repeat x3 then jog  miles repeat x3

2  miles 3  miles
3 miles

week 8

jog 1  miles, walk  mile jog 1  miles, walk  mile jog 3 miles straight
repeat x2 repeat x2 without stopping

Instructions: cross off each workout as you complete it to stay motivated.

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