Here is the second part of our Fitness Through Aerobics running program :-

Week 1 and 2:
- Aim to run for around 15 minutes.
- Run 3 times a week with one day rest between each run. Example, run every Monday, Wednesday and Friday.
- If 15 minutes is too long, there is nothing wrong with running for only 10 minutes.

Week 3 and 4:
- Increase your running time to at least 30 minutes or by 10 minutes from the previous week.

Week 5 and 7:
- Increase your running time to around 40 – 45 minutes. If not then increase it by 5-10 minutes from the previous week. Stay on this running time for about 2 or 3 weeks.

Week 8 to 10:
- You should be able to run 40 to 45minutes now quite easily without any trouble.
- Try and push up your time further to 50 minutes to 1 hour.

Week 11+ :
- Congratulations for sticking to the fitness through aerobics jogging program. You have done what most people wouldn’t be able to – stick to the program long enough to see it working for you. Enjoy your new body and state of health – you truly deserved it.

From here on you don’t really need to run more than an hour unless you are training specifically for long distance or marathon running. If that is the case then you are better off getting a proper coach since that is a specialised sport we are not well equipped to advice on.

For the rest of us – you will find that it is now much easier to maintain your new level of fitness through aerobics jogging. While I prefer to run 3 times a week for only 30 to 40 minutes each session, you can still decrease your running sessions to twice a week and run for 1 hour.

OTHER TIPS

Rest if you are Injured
Stick to what you are comfortable with and listen to your body whatever you do. It is very important that you keep yourself injury free so you can continue exercising into your future years.

Wear good training gear – especially Shoes
Proper running are required and so as good training clothes that allows you to move freely and help cools you down.

Pay attention to your recovery
You cannot perform your fitness through aerobics jogging while going out every night until the early hours of the morning. Sleep at least 8 hours a day and eat the right kind of foods to make sure you are adequately recovered before embarking on the next training session.