Whether one has never run before or it has been a long time since and been on a break from running, it can feel intimidating to get out there and hit the pavement. But here is a workout to get familiar with some basic information about running and follow a beginner’s schedule, to be all well on the way to starting a new running habit.
| Week | Walk Mins: Jog Mins | Reps | Walking Mins | Jogging Mins | Total Mins | Frequency of Workout per Week |
| 1 | 4:1 | 3 | 12 | 3 | 15 | 3 |
| 2 | 4:2 | 3 | 12 | 6 | 18 | 3 |
| 3 | 3:2 | 4 | 12 | 8 | 20 | 3 |
| 4 | 3:3 | 4 | 12 | 12 | 24 | 3 |
| 5 | 2:3 | 5 | 10 | 15 | 25 | 3 |
| 6 | 3:4 | 4 | 12 | 16 | 28 | 4 |
| 7 | 2:4 | 5 | 10 | 20 | 30 | 4 |
| 8 | 1:4 | 6 | 6 | 24 | 30 | 4 |
| 9 | 1:5 | 6 | 6 | 30 | 36 | 4 |
| 10 | 1:7 | 5 | 5 | 35 | 40 | 4 |
| 11 | 1:9 | 4 | 4 | 36 | 40 | 5 |
| 12 | 1:10 | 4 | 4 | 40 | 44 | 5 |
