Running Program: Three Miles in 30 Days Running Program

DAY 1 Through DAY 4 #1) Walk for five minutes, and..

Running Program: Three Miles in 30 Days Running Program

DAY 1 Through DAY 4

#1) Walk for five minutes, and then jog for 1 minute
#2) walk for five minutes, and then jog for two minutes
#3) walk for five minutes, and then jog for two minutes
#4) walk for four minutes, and then SPRINT for 8 seconds
#5 walk for two minutes to cool down.

DAY 5 Through DAY 9

#1) walk for four minutes, and then jog for two minutes
#2) walk for four minutes, and then jog for three minutes
#3) walk for three minutes, and then jog for three minutes
#4) walk for three minutes, and then jog for three minutes
#5) walk for two minutes, and then SPRINT for 10 seconds
#6) walk three minutes for cool down.

DAY 10 Through DAY 13

#1) walk for three minutes, then jog for three minutes
#2) walk for two minutes, then SPRINT for 15 seconds
#3) walk for two minutes, then SPRINT for 15 seconds
#4) walk for two minutes, then SPRINT for 10 seconds
#5) walk for two minutes, then SPRINT for 10 seconds
#6) walk for two minutes, then jog for three minutes
#7) walk for two minutes, then jog for three minutes
#8) walk for two minutes, then jog for two minutes
#9) walk two minutes for cool down

DAY 14 Through DAY 17

#1) walk for three minutes, then jog for six minutes
#2) walk for three minutes, then jog for four minutes
#3) walk for two minutes, then jog for three minutes
#4) walk for two minutes, then jog for three minutes
#5) walk for one minute, then jog for one minute
#6) walk for two minute cool down

DAY 18 Through 21

#1) walk for three minutes, then jog for eight minutes
#2) walk for three minutes, then jog for six minutes
#3) walk for three minutes, then SPRINT for 15 seconds
#4) walk for two minutes, then SPRINTS for 15 seconds
#5) walk for two minutes, then SPRINT for 10 seconds
#6) walk for two minute cool down

DAY 22 Through 24

#1) walk for two minutes, then jog for ten minutes
#2) walk for two minutes, then jog for eight minutes
#3) walk for one minutes, then jog for two minutes
#4) walk for one minute, then jog for one minute
#5) walk for two minutes cool down

DAY 25 AND DAY 26

#1) walk for one minute, then jog for sixteen minutes
#2) walk for two minutes, then jog for ten minutes
#3) walk for as long as you need for cool down

DAY 27 AND 28

#1) walk for one minute, then jog for twenty minutes
#2) walk for two minutes, then SPRINT for 15 seconds
#3) walk for one minute, then SPRINT for 15 seconds
#4) walk for one minute, then jog for three minutes
#5) walk for two minutes for cool down

DAY 29

JOG FOR 30 STRAIGHT MINUTES EASY do not over do it just a nice easy pace.

DAY 30

JOG FOR 30 STRAIGHT MINUTES AGAIN BUT TIME PUT MORE INTO IT, AT THIS POINT YOU SHOULD BE AT THE THREE MILE IN 30 MINUTES.

9 Tips For 5K Beginners

Here are a few tips to keep in mind while you are training over the next several months.

1. Use your breathing as a guide when you are running. You should be able to carry a conversation when you are running with a running partner or to yourself.

2. Remember to drink water during the day whether you are running or not, drink at least 10 ounces of water after each run and bring water with you to drink halfway through your run if it’s hot and humid.

3. Space out the training runs throughout the week with at least one day off between runs to give your muscles time to recover and repair.

4. Focus on gradually increasing the time or distance that you are running and leave the faster times until your bones are stronger and your body fitter.

5. Your muscles actually need a day of rest to repair and rebuild. If you run every day you actually won’t see as much improvement as when you rest.

6. Each of your training sessions should take between 20 and 40 minutes each day, three days per week. This will get you fit and improve your cardiovascular fitness. Runners who do more than this are usually interested in more than fitness.

7. On your off days from running you can use a cross training activity like biking or swimming or incorporate weight training to improve your upper body strength.

8. When you are measuring your ability to work through the program you’ll be either measuring your workouts by time run or distance run. If you are running on a track you’ll be able to measure the distances pretty accurately but if you aren’t just use a car to estimate the distance run each session.

9. Before starting each session begin with a 5-10 minute warm up walk or jog. Leave the stretching for after your workout when your muscles are warmed up and ready to stretch. Stretching will help to improve your performance in your next run. Use stretching to help in your cool down routine.

This program assumes that you are a couch potato and haven’t run before. It is also a rather aggressive approach to going from 0-60 in 12 weeks. A more conservative approach would be to take this same program and stretch it out over 28 weeks.

There is no right or wrong way to approach your training. The rule is to listen to your body and find success at the end – not burn out in the beginning or middle of the program.

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Daniel Messer, RNutr, CPT

We eat clean, are always motivated and helpout beginners in need. We sell guides on Cutting, Bulking and Muscle Building. Checkout our website!

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