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Knowing that you have scheduled runs to complete will keep you on track. The below eight-week beginner running plan is simple and will help you ease into running.
Before you start any running workout, though, you need to make sure you warm up properly. A good warm-up signals to your body that it will have to start working soon. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart when you start your run. Start your runs with a brisk walk, followed by very easy jogging for a few minutes. You can also do some warm up exercises. Always end your workout with a slow five-minute jog or walk to cool down. The cool-down allows your heart rate and blood pressure to fall gradually.
8-Week Beginner Running Program
WEEK ONE: Walk for six minutes, then jog at an easy pace for one minute. Repeat three times. Aim for three sessions with that same sequence for week one.
WEEK TWO: Walk for five minutes, then jog for two minutes. Repeat three times. Aim to do three sessions in week two.
WEEK THREE: Walk for three minutes, then jog for four minutes. Repeat four times. Aim for three sessions in week three.
WEEK FOUR: Walk for two minutes, then jog for five minutes. Repeat four times. Shoot for three of those sessions in week four.
WEEK FIVE: Walk for two minutes, then jog for eight minutes. Repeat three times. Do three of those sessions in week five.
WEEK SIX: Walk for two minutes, then jog for nine minutes. Repeat three times. Try to do three sessions for week six.
WEEK SEVEN: Walk for one minute, then jog for 11 minutes. Repeat three times. Do three sessions this week.
WEEK EIGHT: For your first run this week, try walking for five minutes to begin and end the workout, and running for 20 minutes in between. By the end of the week, try to run for 30 minutes without stopping.
Once you’ve finished the program, aim to run for 30 minutes three times a week. You’ll notice that your stamina and fitness will continue to improve. Soon you’ll be ready to run like Usain Bolt