You'll slowly ramp up your running distance and speed while cross-training to prevent injury. Follow this progression:   Monday: 1 to 2 mile (1.6 to 3.2 km) jog  Tuesday: Bike or go swimming  Wednesday: 1 to 2 mile (1.6 to 3.2 km) jog  Thursday: Go biking or swimming  Friday: 1 to 2 mile (1.6 to 3.2 km) jog On Monday, Wednesday and Friday, jog 2 to 3 miles (3.2 to 4.8 km). Continue biking or swimming on Tuesday and Thursday. Skipping running may seem strange, but beginners are very vulnerable to injury. You'll pick up again in Week 4. Aim for a 12-minute mile. Run 3 miles (4.8 km) on Monday, Wednesday and Friday. Bike or swim on Tuesday and Thursday. Continue to increase your speed. Follow this routine:   Monday: Run 2 miles (3.2 km)  Tuesday: Run 3 miles (4.8 km)  Wednesday: Off--no exercise  Thursday: Run 4 miles (6.4 km)  Friday: Run 2 miles (3.2 km) You should be trying to run a 10-minute mile. Here's your pattern for the week:   Monday: Run 2 to 3 miles (3.2 to 4.8 km)  Tuesday: Run 3 to 4 miles (4.8 to 6.4 km)  Wednesday: Off--no exercise  Thursday: Run 4 to 5 miles (6.4 to 8.0 km)  Friday: Run 2 to 3 miles (3.2 to 4.8 km)
ابدأ ببطء في الأسبوع الأول. أضِف ميلًا في الأسبوع الثاني. اركب الدراجة أو اسبح خلال الأسبوع الثالث. ابدأ الجري مجددًا في الأسبوع الرابع. غير نظامك خلال الأسبوع الخامس. ادفع نفسك خلال الأسبوع السادس.