Running for beginners

RUNNING & RECOVERY

Try to allow for a day of recovery between your running workouts and avoid running 4 consecutive days. It is during recovery that your body adapts to the stress of the workout by getting stronger and fitter. This goes for your leg muscles, as much as for your heart and lungs. This is why you want to progress slowly, because you need to stress your body with small stresses. You body recovers, adapts, becomes stronger. This is progression. However, if you place too great a strain on your body, you become tired, sore and risk injury. As you become increasingly athletic, your body becomes accustomed to the cycle of stress and recovery and you require less time to recover from your previous run. Also, check out the infographic on running form.
the RUNNING PROGRAM

This is a 4-week run/ walk plan consisting of 4 workouts a week. If you only manage to fit 3 workouts into one week, add it to the following week. If you move on to the next week but don’t feel able to do the workout, stay on the previous level until you’re ready. Don’t worry about it. Listen to your body and go at your own pace. Some people will repeat a workout early on and then whiz through the rest without problem, others may find the fourth week more challenging and some may have no problems at all. Everyone is different.
Don’t forget to stretch before and after your workout. Also, check with your doctor before starting a new exercise program, especially if you have a medical condition.
WEEK 1

Warm-up
Walk
Run-Walk Plan
Cool-down
Walk
Total Duration
1st
10 min
1 min run, 1 min walk (5x)
10 min
30 min
2nd
10 min
1 min run, 1 min walk (7x)
5 min
29 min
3rd
10 min
2 min run, 1 min walk (5x)
5 min
30 min
4th
5 min
2 min run, 1 min walk (7x)
4 min
30 min

WEEK 2

Warm-up
Walk
Run-Walk Plan
Cool-down
Walk
Total Duration
1st
5 min
3 min run, 1 min walk (5x)
5 min
30 min
2nd
5 min
5 min run, 2 min walk (3x)
4 min
30 min
3rd
4 min
5 min run, 1 min walk (4x)
2 min
30 min
4th
5 min
8 min run, 3 min walk (2x)
3 min
30 min

WEEK 3

Warm-up
Walk
Run-Walk Plan
Cool-down
Walk
Total Duration
1st
5 min
10 min run, 5 min walk, 5 min run
5 min
30 min
2nd
5 min
12 min run, 3 min walk, 5 min run
5 min
30 min
3rd
10 min
15 min run
5 min
30 min
4th
6 min
18 min run
6 min
30 min

WEEK 4

Warm-up
Walk
Run-Walk Plan
Cool-down
Walk
Total Duration
1st
5 min
20 min run
5 min
30 min
2nd
5 min
22 min run
3 min
30 min
3rd
3 min
25 min run
2 min
30 min
4th
2 min
30 min run
2 min
30 min

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