Regardless of your fitness level, you can easily start from scratch to run 20 minutes continuously at 10 weeks. The following program, adapted from the New York Road Runners Club, does exactly that and is an example of a strategy for ten weeks running walking, aimed at beginners with good health.
You can do it. All that is required on your part is a commitment to go jogging preferably 3 to 5 times a week. Depending on the frequency with which it is executed, try leaving one day rest between races. For example, if you are running 4 times a week, do not run the 4 consecutive days.
Warm up before you start, including a 5-10 minute brisk walk and breaks 5-10 minute slow walk. Run at a moderate pace, between 60-70% of maximum heart rate and brisk walking during hike phases. You must be able to pass the talk test.
If the whole machine is running, it will be too tired to repeat intervals and probably never thought about running again. The walking breaks are also important. Walk intervals lets you retrieve and mean you can run longer exercise. Remember, you’re running to acquire resistance and custom, not to be a marathon runner. Also divide the year into controllable parts, diminish the likelihood of pain, cramps and injuries. The idea is that you feel great after, not tired overwhelmingly nor totally exhausted.
This program should fit most beginners inactive. Therefore, it is possible to follow the program exactly. However, if you are overweight, it is something of age or has been very inactive, it will probably take longer. Do not exceed what can be done, listen to your body. Proceed to the level that can handle until you feel able to move to the next stage. No matter if you take twenty weeks. The goal is to get there. On the other hand, if you’ve been somewhat active before, you may locate the line up too easy and progress quickly. In that case, just go to the next level. Once you reach 20 minutes running nonstop, follow through with the program of advanced beginners. You will be able to complete 30 minutes of continuous running at the end of 10 weeks. Still, take it easy. The objective of this program going to get better without injury and caution.
Be sure to talk about any exercise program with your doctor before you start, especially if you have any medical condition.