- 10-week training plan for beginner runners
- Training plan for beginners: how often to train?
- Training plan for beginners - easier version
- When will the effects of running be visible? Check it out!
- Buy the right shoes before you start running
- Are you overweight? Start with walking
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Do you want to start training running? Try a training plan for beginner runners with zero to 30 minutes of continuous running in 10 weeks. The proposed training plan is ideal for beginners, because it does not burden the body and allows the body to gradually get used to the effort. See the 10-week training plan for beginner runners.
Here istraining plan for beginner runners from zero to 30 minutes of continuous runningwrittenfor 10 weeks . It is suitable for people who previously had little movement and want to gradually and in a controlled way increase their fitness and lose weight at the same time. Using the following plan in two and a half months you will get fit, lose a few kilos and improve your well-being.
See sampleBeginner Runner Training Plan . You will find its overview and useful tips later in the article.
10-week training plan for beginner runners
Start the first week of training with quick, 30-minute walks, preferably in a diversified terrain. If you are sedentary and hardly walkable on a daily basis, so your body is not used to exercise at all, give yourself one more week to boot and walk as often as possible. If you don't need such a long introduction, just limit it to one week.
After 1-2 weeks, proceed to the following plan:
| Week | Run | March | Circuits |
| 1 | 0.5 min | 4.5 min | 6 |
| 2 | 1 min | 4 min | 6 |
| 3 | 2 min | 3 min | 6 |
| 4 | 3 min | 3 min | 5 |
| 5 | 4 min | 2 min | 5 |
| 6 | 5.5 min | 2 min | 4 |
| 7 | 7 min | 3 min | 3 |
| 8 | 8 min | 2 min | 3 |
| 9 | 9 min | 1 min | 3 |
| 10 | 30 minutes of continuous running | - | - |
One workout consists of a specific running and walking time, which together form a circuit. For example, 0.5 minutes of jogging and 4.5 minutes of walking are one circuit that you repeat 6 times, for a total of 30 minutes of training. The goal is to run 30 minutes without taking a break.
The table below shows the total time of walking and running for each training session in each week:
| Total running time | Total walking time | |
| Workout in week 1 | 3 min | 27 min |
| Workout in week 2 | 6 min | 24 min |
| Workout in week 3 | 12 min | 18 min |
| Workout in week 4 | 15 min | 15 min |
| Workout in week 5 | 20 min | 10 min |
| Workout in week 6 | 22 min | 8 min |
| Workout in week 7 | 21 min | 9 min |
| Workout in week 8 | 24 min | 6 min |
| Workout in week 9 | 27 min | 3 min |
| Workout in week 10 | 30 min | 0 min |
Training plan for beginners: how often to train?
Do 4 workouts a week according to the schedule above, for example on Monday, Wednesday, Friday and Saturday. Try to keep regular intervals between workouts. At the beginning, limit yourself to a gentle jog, run at a slightly faster pace over time, but all the time so as not to get breathless.
Heart rate during exercise should be within 150 beats per minute.
Each training session should be preceded by a short warm-up and end with cooling down, using breathing and stretching exercises.
NOTE: if you have trouble sticking to the 10-week plan, or if you feel it is too difficult for you, you can follow the plan below as it is easier to adapt to your needs.
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Training plan for beginners - easier version
This plan gives you more time to get used to the exercise and you can adjust it to your fitness level. His goal is to run 20min without stopping.
Start with 20 minutes of walking. On the route, choose 4-6 sections that you will run. Since the lengths of the jogging sections are dependent on your age, fitness level, etc., you need to assess your fatigue yourself and gradually extend the lengths of your running sections. When you get to the point where the breaks between the runs will be one minute, start training according to the following scheme:
- walking briskly for 20 minutes in a varied terrain
- 4 - 6 short running sections woven into the march
- run 4 times for 4 minutes - break -1 minute in walking
- 6-minute run - 2-minute break - 4-minute run - 2-minute break - 6-minute run
- 9-minute run - 2-minute break - 9-minute run
- 12-minute run - 2-minute break - 6-minute run
- 15-minute run - 1 minute break - 4-minute run
- 20-minute run
Spend at least 2 weeks for each stage. How quickly you get to the 20-minute stage depends on many factors. Some people need a few weeks, and another a few months. Do not rush. Use your well-being and common sense to feel the pleasure of each training session.
See: How to run in a mask? When you can run without it
When will the effects of running be visible? Check it out!
Buy the right shoes before you start running
Each of us can run, a person starts learning this skill when he starts to walk, the stimulus to move upright faster is the curiosity of the surrounding world. Running differs from walking in that there is a phase of flight in the technique of walking. Unfortunately, the flight does not take long and you land with each step, hitting the ground with your foot. Then there is a shock that spreads throughout the body. For many beginners, this can lead to injuries.
So, before you start implementing the training plan for beginners, you should equip yourself with appropriate shoes, the sole of which will perform the cushioning function. To avoid dangerous overloads, avoid hard surfaces, i.e. concrete or asph alt.
Are you overweight? Start with walking
If you are overweight, start with gentler forms of exercise - walking. This is the most appropriate form of effort for you. During the run, too much body weight may overload the locomotor system (joints, tendons, ligaments), which may have negative effects. And walking raises the heart rate enough, increases the metabolism to burn excess inactive tissue - fat. Slim people must jog or jog to achieve the same elevation of all physiological functionsof the body that obese people walking.
If you have never been physically active before, it is better to start your adventure with running from a walk, which consists in weaving short running sections into the march, which with time lengthen, until you run more of the planned distance.