40 Day running program for Beginners

Everyday is designed for a 30 minute workout routine (jog,..

40 Day running program for Beginners

Everyday is designed for a 30 minute workout routine (jog, running, swim etc). So you will need a stopwatch or a watch.

Follow this program just as it is planned out, make plans on working out 4 to 6 times per week, if you do not make at least 4 times in any given week you need to go back redo that week.

But whatever you do, do not give up.

DAY #1 THROUGH DAY #3

#1) walk for 30 minutes

DAY #4 THROUGH DAY #8

#1) walk for 7 minutes, then jog for 2 minutes
#2) walk for 8 minuets, then jog for 2 minute
#3) walk for 7 minutes, then jog for 1 minute
#4) walk for four minutes cool down

DAY #9 THROUGH DAY #11

#1) walk for 7 minutes, then jog for four minutes
#2) walk for 7 minutes, then jog for three minutes
#3) walk for 6 minutes, then SPRINT (or run hard)for 10 seconds
#4) walk for 6 minutes, then SPRINT (or run hard) for 5 seconds

DAY #12 THROUGH DAY #20

#1) walk for 6 minutes, then jog for 6 minutes
#2) walk for 7 minutes, then jog for 3 minutes
#3) walk for 3 minutes, then jog for 3 minutes
#4) walk for 4 minutes cool down

DAY #21 THROUGH DAY #23

#1) walk for 3 minutes, jog for eight minutes
#2) walk for 3 minutes, then SPRINT (or run hard) for 15 seconds
#3) walk for 3 minutes, then SPRINT (or run hard) for 10 seconds
#4) walk for 3 minutes, then SPRINT (or run hard) for 8 seconds
#5) walk for 5 minutes, then SPRINT (or run hard) for 8 seconds
#6) walk for 5 minutes, then jog for 1 minute
#7) walk for 2 minutes cool down

DAY #24 THROUGH DAY #29

#1) walk for 5 minutes, then jog for 10 minutes
#2) walk for 5 minutes, then jog for 7 minutes
#3) walk for 3 minutes cool down

DAY #30 THROUGH DAY #35

#1) walk for 4 minutes, then jog for 15 minutes
#2) walk for 3 minutes, then jog for 5 minutes
#3) walk for 3 minutes cool down

DAY #36 THROUGH DAY # 40

#1) walk for 3 minutes, then jog for 27 minutes

Remember you can adapt this running program to go beyond the 40 days to increase your fitness levels!

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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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