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Beginner Running Workout

The Perfect, Printable Workout For New Runners

Calling all beginner runners! If lacing up your sneaks is one of your New Year's resolutions, this workout is a must! Since it mixes walking with jogging, it's the perfect way to ease your body into it. This 60-minute walk-jog workout alternates between walking briskly and jogging slowly, perfect for the treadmill or an outdoor workout. Get ready to burn just over 300 calories.

This workout is an hour long, including five minutes each of a warmup and cooldown. If it seems too long or intense, feel free to shorten the workout or modify the pace based on your skill level.

Click here for a photo-free printable version of this workout to take to the gym. If you prefer running outside, then use the RPE (Rate of Perceived Exertion) column to determine how fast you should be going.

Image Source: POPSUGAR Photography
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Juetta15429993 Juetta15429993 3 years
Adding side-walking steps it up a notch more. Just face the side rails instead towards the control panel. Then alternate by switching and facing the opposite side rail. If you add this, it will increase your burn. Start slowly until you feel comfortable with it.
inlove23 inlove23 6 years
I say slow jogging, slogging.
itsallabouttheg itsallabouttheg 6 years
i hate taking walk breaks, but i seem to be a little too gung-ho when i return to the treadmill. i'm going try an abbreviated version to get ready to start training for a half marathon.
LaurenG22 LaurenG22 6 years
For reals? I always thought my 60 minute WALK burned 300 calories.... damn....
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