#2 Beginner Running Workout Plan for a Healthier You

Here in Texas, while it is technically Fall, the wind carries chilling signs of winter with the cold wind, shorter days, and early mornings. Nevertheless, our fitness journey continues with my programmed progressive running workout. Winter is coming, and so are the milestones we said we wanted for ourselves when we started. This run focuses on increasing our running speed with an extended recovery.

In Running Progression #1, the focus was on a 1 to 1 work to rest ratio. As I increased the amount of distance that I could cover within my run phase, it was now time for me to increase my pace and to take a longer recovery. This progression uses a 1 to 1.5 work to rest ratio.

So, what speed should my runs be vs my walks?

Short answer: That is up to you. I use the (Rate of Perceived Exertion) RPE scale when determining if I am in my target zone, and my watch also helps me monitor my effort and stay within my heart rate zones. For this run, my target RPE is 5 to 7 for runs and a power walk at a 3 to 4 RPE.

When I'm on my Treadmill, I love to add an incline to my walking intervals for a light challenge at a slower pace.

As always, let me know what you think. How many rounds did you do?

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