The year 2009 has come and gone and with the coming of the year 2010, new year’s resolutions abound, most of which are geared towards that elusive quest to live a healthier lifestyle. Once again, fitness centers are packed and track ovals as well as other runner-friendly spots are overly populated. For some of us, it’s just a matter of mustering the will-power to get back on track but for many newbie runners who have decided to join the bandwagon, entering the unknown world of running can be quite daunting. So for all you first-time runners out there who have chosen the sport of running as your weapon of choice, whether to lose those unwanted pounds, or just to experience that notorious “runner’s high,” here’s a six-week training plan specially designed just for you:

• Week 1: Walk 10 minutes to begin and end each 30-minute session. Alternate walking and jogging during the middle 10 minutes, starting the week with jogging segments of a minute or less and working up to 2-minute running segments. Goal by week’s end: 2-minute running segments.
• Week 2: Walk 8 minutes to begin and end each 30-minute session. Alternate walking and jogging during the middle 14 minutes, starting the week with 2-minute jogging segments and working up to 4-minute running segments. Goal by week’s end: 4-minute running segments.
• Week 3: Walk 5 minutes to begin and end each 30-minute session. Alternate walking and jogging during the middle 20 minutes, starting the week with 4-minute jogging segments and working up to 6-minute running segments. Goal by week’s end: 6-minute running segments.
• Week 4: Walk a few minutes to begin. Run 7 minutes. Walk until rested. Run 7 minutes. Walk the rest of the half-hour. As the week progresses, extend the running portions by 1 minute at a time, aiming for 10-minute runs by the end of the week. Goal by week’s end: two 10-minute running segments.
• Week 5: Walk 3 minutes then run 12 minutes, then repeat. By the end of the week, walk 3 minutes, run 15 minutes, walk until rested, then run the rest of the session. Goal by week’s end: a 15-minute running segment.
• Week 6: Walk 5 minutes to begin and end the workout. Run the 20 minutes in the middle. As the week progresses, cut back on the walking portion at the beginning and end. Goal by week’s end: 30 minutes of continuous running.

Once you’re comfortable with 30 minutes of continuous running, you may want to step it up a notch by signing up for your first 3K or 5K race with your running buddies to test your newly acquired pair of running legs. It doesn’t matter if you end up walking past the 30-minute mark. As long as you enjoy yourself every step of the way, your endorphins will make you feel like a winner.