Greg Cooper '01, '06
Head Coach, Behrend Track & Field and Cross Country
Beginner’s Running Guide
- Every day, do something; aiming for 4-5 days of 20-30 minutes of more intense exercise.
- If starting at 2 minutes jogging is too much, try less. If it’s too easy, just go longer!
- If you find yourself wanting more, try adding in 5-10 second sprints every few minutes.
- If you get to 30 minutes without stopping and still want more, add on about 10-15% to one run each week to develop a long run.
Week 1
Monday
20-30 Minutes: Jog 2 minutes, walk 3 minutes, Repeat. Finish with plank hold, crunches, and push-ups
Tuesday
20-30 Minutes: Jog 2 minutes, walk 3 minutes, repeat. Finish with mason twists, 6” hold, and dips.
Wednesday
Just go for a walk!
Thursday
20-30 Minutes: Jog 2 minutes, walk 3 minutes, repeat. Finish with plank hold, crunches, and push-ups.
Friday
20-30 Minutes: Jog 2 minutes, walk 3 minutes, repeat. Finish with mason twists, 6” hold, and dips.
Saturday
Just go for a walk!
Sunday
20-30 Minutes: Jog 2:30 minutes, walk 2:30 mins, repeat. Finish with plank hold, crunches, and push-ups
Week 2
Monday
20-30 Minutes: Jog 2:30 minutes, Walk 2:30 mins, Repeat. Finish with mason twists, 6” hold, and dips.
Tuesday
Just go for a walk!
Wednesday
20-30 Minutes: Jog 2:30 minutes, walk 2:30 mins, repeat. Finish with plank hold, crunches, and push-ups
Thursday
20-30 Minutes: Jog 2:30 minutes, walk 2:30 mins, repeat. Finish with mason twists, 6” hold, and dips.
Friday
Just go for a walk!
Saturday
20-30 Minutes: Jog 2:30 minutes, walk 2:30 mins, repeat. Finish with plank hold, crunches, and push-ups
Sunday
20-30 Minutes: Jog 2:30 minutes, walk 2:30 mins, repeat. Finish with mason twists, 6” hold, and dips.
Follow @CoachGregCooper on Instagram for more tips and free workout ideas!