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Ready, set, go

By Geoff Edgers
Globe Staff / April 16, 2009
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Ready, set, go

Joe McConkey, the head coach of Boston Running Center in Brookline, has a program worked out for beginners who want to run 30 minutes continuously. Proceed to the next workout when the previous workout is comfortable. Most beginners doing this program should stick to three runs per week with at least a day off in between.

1) Do four minutes of an easy jog, one minute walking. That's one set. Repeat six times.

2) Three minutes walking, two minutes easy jog. Repeat six times.

3) Three minutes walking, two minutes easy jog, two minutes walking, three minutes easy jog. Repeat three times.

4) Two minutes walking, three minutes easy jog. Repeat six times.

5) Two minutes walking, three minutes easy jog, one minute walking, four minutes easy jog. Repeat three times.

6) One minute walking, four minutes easy jog. Repeat

six times.

7) Four minutes walking, six minutes easy jog. Repeat three times.

8) Three minutes walking, eight minutes easy jog. Repeat three times.

9) Two minutes walking, 10 minutes easy jog. Repeat three times.

10) One minute walking, 10-15 minutes easy jog. Increase time by one to three minutes, as comfortable. Repeat twice. When you're running for more than 20 minutes, do only one set.