3 Run Routines

Updated: May 20, 2020

Always stretch before and after your workout.

Stay hydrated by drinking water.

Select appropriate clothing. For example, shorts and a T-Shirt for warm weather. It is also important to have the correct shoes.

Runner' Edge in Farmingdale is a good local fit!

Adjust the workouts below to do YOU!

It is a good idea to have 1-3 rest days in your week. Maybe 2 days on and 1 day off.


1. Stretch and then walk or lightly jog for 5 minutes to warm up.

2. Walk 3-5 houses, jog 3-5 houses. Repeat this cycle 3-5 times.

3. Return to walking or lightly jogging for a 5 minute cool down.

This is a beginner sample. Do what you can handle comfortably.

If it's not fun, it's not worth doing!

You should be able to say complete sentences while you are jogging.

This is a good indication you are breathing effectively and getting enough oxygen.

If you are not able to, you are overexerting yourself. Tone it back.

You will have completed between 1-2 miles for this workout.


1. Stretch for 5-10, then jog lightly for 5-10 minutes as a warm-up.

2. Pick up the pace for the next 5 minutes, and then go back to a slow jog for 5 minutes. Repeat this cycle 1-2 times.

3. End with a slow jog for the last 5-10 minutes.

Take it slow

You will have completed between 20 and 40 minutes of running.

If you are not ready to move up to a light jog, then walk briskly instead, in order to get your heart rate up.

Try and get into a rhythm with your breathing, and make a conscious effort to keep it even.

Listen to your body.

If you feel tired cut the mileage back.


1. Stretch, and warm-up for 1-2 miles.

2. Pick up the pace for 1 mile, then return to a steady jog for 1 mile. Repeat 1-3 times.

3. Return to a comfortable job for 1-2 miles.

You will have completed between 4 and 10 miles. YOU decide how far you are going to run.

You can always do more on another day.

It is just as important to stretch out AFTER a workout as it is before. Keep those muscles loose. Drink plenty of water before you exercise throughout the day in order to keep your body hydrated. This will also prevent cramping, and help ward off any potential injuries.