RunVassar

This plan was designed by RunVassar to help you establish a nearly-daily exercise routine.  Routine is the most important part of making exercise easy and enjoyable.  Finding a time each day when you're available to work out is key.  Use this plan to find that time before beginning one of our other plans.

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Week 1

• Monday - Walk or go easy on the elliptical for 20 minutes
• Tuesday - 30 min. core work* (see below) or pilates at home
• Wednesday - Brisk walk or moderate effort elliptical for 20 minutes
• Thursday - 30 min. core work or pilates at home
• Friday - Walk or easy elliptical for 20 minutes
• Saturday - OFF
• Sunday - 30 min. core work or pilates at home

Week 2

• Monday - Walk or easy elliptical for 20 minutes
• Tuesday - 10 min. bike, 30 min. core work or pilates at gym
• Wednesday - Brisk walk or moderate effort elliptical for 20 minutes
• Thursday - 10 min. bike, 30 min. core work or pilates at gym
• Friday - Walk or easy elliptical for 20 minutes
• Saturday - OFF
• Sunday - 30 min. core work or pilates at home

Week 3

• Monday - Walk or easy elliptical for 30 minutes
• Tuesday - 15 min. bike, 30 min. core work at gym
• Wednesday - Brisk walk or moderate effort elliptical for 30 minutes
• Thursday - 15 min. bike, 30 min. core work at gym
• Friday - Walk or easy elliptical for 30 minutes
• Saturday - OFF
• Sunday - 30 min. walk

Week 4

• Monday - 30 min. core at home or gym
• Tuesday - 30 min. brisk walk
• Wednesday - 20 min. bike, 20 min. core at gym
• Thursday - 30 min. brisk walk
• Friday - OFF
• Saturday - 30 min. core at home or gym
• Sunday - 30 min. walk

 

Once you've completed the RoutineMaker Plan, you're ready to step into some of our other plans.  Try these great options:

• Bud Coates' Beginner Plan: Start with Monday of Week 3.
• Jenny Hadfield's Beginner Plan: Start with Monday of Week 1.
• Jeff Galloway's 5k Beginner Plan: Start with Monday of Week 3.

Or try any of our other plans.  Not sure which to choose?  Get advice in the Ask A Coach section!

Core work is defined as strength training that specifically targets the trunk (i.e. abdominals, obliques, and back).  Pushups, crunches, situps, etc. all fall into this category.  For a core routine, spend about 30 minutes doing multiple sets of each of these exercises.  A basic example would be to alternate 10 pushups, then 25 crunches for about 30 minutes.  Mix it up with planks, sit ups, or a variety of other exercises.  Ask for details in the Ask A Coach section.