Guide To Becoming A Runner – Try This 4 Weeks Running Program!

This fast-paced program is designed to help beginners run up to 30 minutes in only four weeks.

The program is intended for novices with a workout experience (biking, mountaineering, swimming, etc.) since it is a fast-paced one. Persons who won’t be able to withstand the pace can always try the 10-week running program.

Run with a constant rate using 60 – 70% from your running capacity, and do power walking in the walking intervals.

The walking intervals are very important! They will enable you to run longer. And remember – run with a constant speed, don’t sprint.

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RUNNING AND RECOVERY

Allow yourself a 1-day break after every day of running – don’t run four days in a row. You can follow the following program:

Monday (Day 1) – running

Tuesday (Day 2) – rest

Wednesday (Day 3) – running

Thursday (Day 4) – running

Friday (Day 5) – rest

Saturday (Day 6) – running

Sunday (Day 7) – rest

 

During the resting days, your body will adapt to the stress, which will make it stronger and more agile. This also applies to your leg muscles and lungs. Therefore, your progress should be a slow one, so as not to overstress your body and give it a chance to adjust.

Your body will adapt, recover and become stronger. This is what progress means. If you force yourself and put too much stress on your body, you risk being tired and getting hurt.

As you begin to acquire athletic abilities, your body will start adapting to the stress cycle and the recovery periods will become shorter.

DON’T FORGET TO RUN PROPERLY!

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Week 1

                   Warming up                Running-Walking plan          Walking          Total time

1st day             10 min             1 min running, 1 min walking (x5)      10 min             30 min

2nd day            10 min             1 min running, 1 min walking (x7)       5 min             29 min

3rd day             10 min             2 min running, 1 min walking (x5)       5 min             30 min

4th day             10 min             2 min running, 1 min walking (x7)      4 min              30 min


 

Week 2

                   Warming up                 Running-Walking plan          Walking          Total time

1st day             5 min               3 min running, 1 min walking (x5)      5 min               30 min

2nd day            5 min               5 min running, 2 min walking (x3)      4 min               30 min

3rd day             4 min               5 min running, 1 min walking (x4)      2 min               30 min

4th day             5 min               8 min running, 3 min walking (x2)      3 min               30 min


 

Week 3

                   Warming up                 Running-Walking plan                      Walking          Total time

1st day             5 min          10 min running,5 min walking,5 min running            5 min               30 min

2nd day             5 min         12 min running,3 min walking,5 min running            5 min               30 min

3rd day            10 min                         15 min running                                     5 min               30 min

4th day             6 min                           18 min running                                    6 min               30 min


 

Week 4

                    Warming up                 Running-Walking plan              Walking          Total time

1st day             5 min                           20 min running                        5 min               30 min

2nd day             5 min                          22 min running                        3 min               30 min

3rd day            3 min                            25 min running                        2 min               30 min

4th day             2 min                           30 min running                        2 min               30 min

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