Beginner Running Workout Plan: Progression #4, The Ascent
- Tanisha
- Mar 7, 2024
- 2 min read
Hello friend!
Welcome back! I'm glad you're here for Running Progression #4. You can use this running workout as part of the March Walk/Jog/Run Challenge or as a stand-alone running workout for beginners. Always run in a safe area and pay attention to your surroundings. Let's jump in.
My running progression workouts have been gradual builds, starting with a walk-plus-run combination and transitioning to a jog-plus-run. In Progression #4, our running work will be designed as a ladder, increasing the running length throughout the workout for 9 minutes to complete the first round.
Here's the plan: Beginner Running Workout
Athlete Profile:
Beginner Runner
Rejoining the Running Community
Adding to an existing exercise plan
Warm-up:
3 dynamic stretches
5 minute jog
The Work:
Run for 1 minute at an RPE (Rate of Perceived Exertion) of 6-7
Jog for 1 minute at an RPE of 4-5
Run for 2 minutes at an RPE of 6-7
Jog for 1 minute at an RPE of 4-5
Run for 3 minutes at an RPE of 6-7
Jog for 1 minute at an RPE of 4-5
Listen to your body
Complete the 9-minute jog/run ladder, then repeat the work cycle. 2-3 more times
Cool-down:
3-5 minute jog to walk
Recommendation: jog for minutes 1 and 2, walk for minutes 3 and 4
Exercise Rx:
Repeat this Progression 1-2 times for the next two weeks. If you need to revisit Progression #1, #2, #3, do what's best for you.
What speed should my run be vs my jogs?
Short answer: 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 added resistance, I love to add a 0.5 to 1.0 incline (treadmill), to run on a small incline. If you’re taking your workout outside, be aware of your surroundings and workout if you can do so safely.
As always, let me know what you think.
Disclaimer
Please note that I don’t make any guarantees about the results of the information applied on CrystalMoniqueCoaching.com. I share educational and informational resources that are intended to help you succeed in becoming more active. You nevertheless need to know that your ultimate success or failure will be the result of your own efforts, your particular situation, and innumerable other circumstances beyond my knowledge and control. If you are having a medical emergency, call your physician or 911 immediately.