Running Training Plan For Beginners
Running is such a great way to lose weight, to get in shape and to stay in shape for many years. There are some that think that it is difficult and expensive to start a running program. It is actually one of the least expensive ways to exercise and you don't need a lot of gear to get started.
Running is one of the best things that you can do for yourself. It helps keep your weight in check; it keeps your heart healthy, your blood pressure low and so on.
Running can help to provide you with a great lifestyle. And, to get started, you don't need to buy any fancy, expensive equipment and you don't need to go to the expense of joining a gym. All you need to do is to get a good pair of running shoes for your foot type and some comfortable running clothes and you can be ready to go.
But, you just don't want to lace up those shoes and take off running for miles and miles. You need to begin slowly and correctly. If you have not been doing any exercise at all for awhile - you should begin by walking and getting your body used to moving again.
Then, slowly work in running with your walking until you are running the whole way- usually a mile to start. After you are able to run for one mile without stopping, then you can add additional distance.
Running is one of the best things that you can do for yourself. It helps keep your weight in check; it keeps your heart healthy, your blood pressure low and so on.
Running can help to provide you with a great lifestyle. And, to get started, you don't need to buy any fancy, expensive equipment and you don't need to go to the expense of joining a gym. All you need to do is to get a good pair of running shoes for your foot type and some comfortable running clothes and you can be ready to go.
But, you just don't want to lace up those shoes and take off running for miles and miles. You need to begin slowly and correctly. If you have not been doing any exercise at all for awhile - you should begin by walking and getting your body used to moving again.
Then, slowly work in running with your walking until you are running the whole way- usually a mile to start. After you are able to run for one mile without stopping, then you can add additional distance.
A RUNNING PLAN FOR BEGINNERS
PLAN 1
5K Beginners Running Program
The 5k beginning running program ensures healthy and practically injury free running. Don't rush the program - doing it faster than is comfortable will result in needless pain and misery.
Some training tips:
• Your breathing and ability to converse while running is a guideline to how well you are doing.• Drink water daily with a minimum of 10 ounces after a run (drink water while running especially when humid and hot).
• Train 1 day, rest 1 day - allows time for muscles to recover and rebuild. Running every day will be less effective.
• Gradually increase times or distances.
• The program achieves cardiovascular and physical fitness and training sessions should be 20 and 40 minutes, 3 times a week. Measure workouts by distance or time run.
• Do stretching after the workout for performance improvement and also for cooling down.
The program is designed for first-time runners over 12 weeks (it can be extended to 28 weeks). Listen to your body to ensure end success without burning out at the start or middle of the training program.
Week1
Day 1 - Alternate 60 sec jogging with 90 sec walking for 10 minutesDay 2 - REST DAY
Day 3 - Alternate 60 sec jogging with 90 sec walking for 15 minutes
Day 4 - REST DAY
Day 5 - Alternate 60 sec jogging with 90 sec walking for 20 minutes
Day 6 - REST DAY
Day 7 - REST DAY
Week2
Day 1 - Alternate 60 sec of jogging with 90 sec of walking for 20 minutesDay 2 - REST DAY
Day 3 - Alternate 90 sec of jogging with 60 sec of walking for 20 minutes
Day 4 - REST DAY
Day 5 - Alternate 90 sec of jogging with 60 sec of walking for 20 minutes
Day 6 - REST DAY
Day 7 - REST DAY
Week3
Day 1 - Alternate 90 sec of jogging with 60 sec of walking for 20 minutesDay 2 - REST DAY
Day 3 - Alternate 90 sec of jogging with 60 sec of walking for 30 minutes
Day 4 - REST DAY
Day 5 - Alternate 90 sec of jogging with 60 sec of walking for 30 minutes
Day 6 - REST DAY
Day 7 - REST DAY
Week4
Day 1 - Alternate 90 sec of jogging with 60 sec of walking for 30 minutesDay 2 - REST DAY
Day 3 - Alternate 120 sec of jogging with 60 sec of walking for 30 minutes
Day 4 - REST DAY
Day 5 - Alternate 120 sec of jogging with 60 sec of walking for 30 minutes
Day 6 - REST DAY
Day 7 - REST DAY
Week5
Day 1 - Alternate 3 minutes of jogging with 1 min of walking for 30 minutesDay 2 - REST DAY
Day 3 - Repeat day 1
Day 4 - REST DAY
Day 5 - Repeat day 1
Day 6 - REST DAY
Day 7 - REST DAY
Week6
Day 1 - Jog 1/4 mile; walk 1/4 mile; jog 1/2 mile; walk 1/4 mile; jog 1/2 mile; walk 1/4 mile; jog 1/4 mile; walk 1/4 mileDay 2 - REST DAY
Day 3 - Repeat day 1
Day 4 - REST DAY
Day 5 - Repeat day 1
Day 6 - REST DAY
Day 7 - REST DAY
Week7
Day 1 - Jog 1/2 mile; walk 1/4 mile; jog 3/4 mile; walk 1/4 mile; jog 1/2 mile; walk 1/4 mileDay 2 - REST DAY
Day 3 - Repeat day 1
Day 4 - REST DAY
Day 5 - Repeat day 1
Day 6 - REST DAY
Day 7 - REST DAY
Week8
Day 1 - Jog 1/2 mile; walk 1/4 mile; jog 3/4 mile; walk 1/4 mile; jog 3/4 mile; walk 1/4 mileDay 2 - REST DAY
Day 3 - Repeat day 1
Day 4 - REST DAY
Day 5 - Repeat day 1
Day 6 - REST DAY
Day 7 - REST DAY
Week9
Day 1 - Jog 3/4 mile; walk 1/4 mile; jog 3/4 mile; walk 1/4 mile; jog 3/4 mile; walk 1/4 mileDay 2 - REST DAY
Day 3 - Repeat day 1
Day 4 - REST DAY
Day 5 - Repeat day 1
Day 6 - REST DAY
Day 7 - REST DAY
Week10
Day 1 - Jog 1 mile; walk 1/4 mile; jog 1 mile; walk 1/4; jog 3/4 mile; walk 1/4 mileDay 2 - REST DAY
Day 3 - Repeat day 1
Day 4 - REST DAY
Day 5 - Repeat day 1
Day 6 - REST DAY
Day 7 - REST DAY
Week11
Day 1 - Jog 11/2 mile; walk 1/4; jog 11/2 mile; walk 1/4Day 2 - REST DAY
Day 3 - Repeat day 1
Day 4 - REST DAY
Day 5 - Repeat day 1
Day 6 - REST DAY
Day 7 - REST DAY
Week12
Day 1 -Jog 3/4 mile; walk 1/4 mile; jog 3/4 mile; walk 1/4 mile; jog 3/4 mile; walk 1/4 mileDay 2 - REST DAY
Day 3 - Jog 3 1/2
Day 4 - REST DAY
Day 5 - Jog 3 1/2
Day 6 - REST DAY
Day 7 - REST DAY
PLAN 2
8 Week Beginners Program
Week1
Day- 1 Run 1 Min. Walk 2 min. Repeat 10x.DAY- 2 Walk easy 30 min.
DAY- 3 Run 1 min. Walk 2 min. Repeat 10X.
DAY- 4 Walk easy 30 min.
DAY- 5 Run 1 min. Walk 2 min. Repeat 10x.
DAY- 6 Run 1 min. Walk 2 min. Repeat 10x.
DAY- 7 Rest Day.
Week2
DAY- 8 Run 2 min. Walk 1 min. Repeat 10x.DAY- 9 Walk easy 30 min.
DAY 10 Run 3 min. Walk 1 min. Repeat 7x. Repeat 2 min.
DAY 11 Walk easy 30 min.
DAY 12 Run 4 min. Walk 1 min. Repeat 6x.
DAY 13 Run 4 min. Walk 1 min. Repeat 6x.
DAY 14 Rest Day.
Week3
DAY 15 Run 5 min. Walk 1 min. Repeat 5x.DAY 16 Walk easy 30 min.
DAY 17 Run 5 min. Walk 1 min. Repeat 5x.
DAY 18 Walk easy 30 min.
DAY 19 Run 6 min. Walk 1 min. Repeat 4x. Run 2 min.
DAY 20 Run 6 min. Walk 1 min. Repeat 4x. Run 2 min.
DAY 21 Rest Day.
Week4
DAY 22 Run 8 min. Walk 1 min. Repeat 3x. Run 3 min.DAY 23 Walk easy 30 min.
DAY 24 Run 9 min. Walk 1 min. Repeat 3x.
DAY 25 Walk easy 30 min.
DAY 26 Run 10 min. Walk 1 min. Repeat 2x. Run 8 min.
DAY 27 Run 11 min. Walk 1 min. Repeat 2x. Run 6 min.
DAY 28 Rest Day.
Week5
DAY 29 Run 12 min. Walk 1. Repeat 2x. Run 4 min.DAY 30 Walk easy 30 min.
DAY 31 Run 13 min. Walk 1 min. Repeat 2x. Run 2 min.
DAY 32 Walk easy 30 min.
DAY 33 Run 14 min. Walk 1 min. Repeat 2x.
DAY 34 Run 15 min. Walk 1 min. Run 14 min.
DAY 35 Rest Day.
Week6
DAY 36 Run 16 min. Walk 1 min. Run 13 min.DAY 37 Walk easy 30 min.
DAY 38 Run 17 min. Walk 1 min. Run 12 min.
DAY 39 Walk easy 30 min.
DAY 40 Run 18 min. Walk 1 min. Run 11 min.
DAY 41 Run 19 min. Walk 1 min. Run 10 min.
DAY 42 Rest Day.
Week7
DAY 43 Run 20 min. Walk 1 min. Run 9 min.DAY 44 Run 20 min. Walk 1 min. Run 9 min.
DAY 45 Run 22 min. Walk 1 min. Run 7 min.
DAY 46 Walk easy 30 min.
DAY 47 Run 24 min. Walk 1 min. Run 5 min.
DAY 48 Run 26 min. Walk 1 min. Run 3 min.
DAY 49 Rest Day.
Week8
DAY 50 Run 27 min. Walk 1 min. Run 2 min.DAY 51 Run 20 min. Walk 1 min. Run 9 min.
DAY 52 Run 28 min. Walk 1 min. Run 1 min.
DAY 53 Walk easy 30 min.
DAY 54 Run 29 min. Walk 1 min.
DAY 55 Run 30 min.
DAY 56 Rest Day.