STARTING TO RUN: THE DEFINITIVE GUIDE[TRAINING PLAN + TIPS ]

running

You want to start running from scratch and don’t know how to do it? Get started TODAY with our 8-week TRAINING PLAN.

And if 8 weeks is not enough, we give you an extra 8 weeks bonus to continue training!

If you are still not convinced to start with this planning to get started in running, you need to know that more than 350,000 people have tried it and have been successful.

And if you’re still not convinced, we also give you a nutritional plan with 8 tips so you don’t make mistakes in your diet.

TRAINING PLAN (8 WEEKS)

The training to start running that we propose in this Plan will be presented in the form of a table.

We will divide this guide into 16 weeks (8 weeks “mandatory” and 8 weeks bonus).

In each week you should train 3 times every other day, with the main objective of increasing the amount of minutes running without stopping.

To warm up, each workout will begin with a walk of no less than 10 minutes at a fast pace, without you starting to jog.

You should also finish each workout with a 10-minute walk to allow your body to slowly return to its previous state.

❱❱❱ Week 1
MONDAY: WARMING: Walk no less than 10 minutes; INTERVALS: Walk 6 minutes and jog 1 minute (REPEAT 3 TIMES).

WEDNESDAY: WARMING: Walk no less than 10 minutes; INTERVALS: Walk 6 minutes and jog 1 minute (REPEAT 3 TIMES).

FRIDAY: WARMING: Walk no less than 10 minutes; INTERVALS: Walk 6 minutes and jog 1 minute (REPEAT 3 TIMES).

Afterwards, remember to walk for 10 minutes to allow your body to “slow down”. Remember to do this after each workout.

❱❱❱ Week 2
The three training sessions of the second week (always every other day) will consist of:

MONDAY: WARMING: Walk no less than 10 minutes; INTERVALS: Walk for 5 minutes and then jog for two minutes (REPEAT 3 TIMES).

WEDNESDAY: WARMING: Walk no less than 10 minutes; INTERVALS: Walk for 5 minutes and then jog for two minutes (REPEAT 3 TIMES).

FRIDAY: WARMING: Walk no less than 10 minutes; INTERVALS: Walk for 5 minutes and then jog for 2 minutes (REPEAT 3 TIMES).

❱❱❱ Week 3
In this third week, you will continue to decrease the minutes you walk and increase the minutes you jog.

MONDAY: WARMING: Walk no less than 10 minutes; INTERVALS: Walk 3 minutes and jog for 4 minutes (REPEAT 4 TIMES).

WEDNESDAY: WARMING: Walk no less than 10 minutes; INTERVALS: Walk 3 minutes and jog for 4 minutes (REPEAT 4 TIMES).

FRIDAY: WARMING: Walk no less than 10 minutes; INTERVALS: Walk 3 minutes and jog for 4 minutes (REPEAT 4 TIMES).

❱❱❱ Week 4
In the fourth week of this guide to start running, we will continue to increase the amount of jogging time.

MONDAY: WARMING: Walk no less than 10 minutes; INTERVALS: Walk 2 minutes and jog for 5 minutes (REPEAT 4 TIMES).

WEDNESDAY: WARMING: Walk no less than 10 minutes; INTERVALS: Walk 2 minutes and jog for 5 minutes (REPEAT 4 TIMES).

FRIDAY: WARMING: Walk no less than 10 minutes; INTERVALS: Walk 2 minutes and jog for 5 minutes (REPEAT 4 TIMES).

❱❱❱ Week 5
In the fifth week, we will continue to increase the effort, but in a controlled way.

Thus, the training sessions of the fifth week will consist of:

MONDAY: WARMING: Walk no less than 10 minutes; INTERVALS: Walk 2 minutes and jog for 7/8 minutes depending on how you feel (REPEAT 3 TIMES).

WEDNESDAY: WARMING: Walk no less than 10 minutes; INTERVALS: Walk 2 minutes and jog for 7/8 minutes depending on how you feel (REPEAT 3 TIMES).

FRIDAY: WARMING: Walk no less than 10 minutes; INTERVALS: Walk 2 minutes and jog for 7/8 minutes depending on how you feel (REPEAT 3 TIMES).

As you will see, the change with the previous weeks is the increase in the amount of minutes running (from 5 to 7 or 8) and the repetitions will be reduced (from 4 to 3).

❱❱❱ Week 6
If you have reached the sixth week and have felt how you have been changing since that first week when you were only jogging for 1 minute, get ready to walk for 2 minutes and jog for 8 minutes in 4 repetitions:

MONDAY: WARMING: Walk no less than 10 minutes; INTERVALS: Walk 2 minutes and jog for 8 minutes (REPEAT 4 TIMES).

WEDNESDAY: WARMING: Walk no less than 10 minutes; INTERVALS: Walk 2 minutes and jog for 8 minutes (REPEAT 4 TIMES).

FRIDAY: WARMING: Walk no less than 10 minutes; INTERVAL:Walk 2 minutes and jog for 8 minutes (REPEAT 4 TIMES).

❱❱❱ Week 7
In the last week of this training plan to start running, you will have to walk 1 minute and jog for 11 minutes without stopping. Repeating this three times.

MONDAY: WARMING: Walk no less than 10 minutes; INTERVALS: Walk 1 minute and jog for 11 minutes (REPEAT 3 TIMES).

WEDNESDAY: WARMING: Walk no less than 10 minutes; INTERVALS: Walk 1 minute and jog for 11 minutes (REPEAT 3 TIMES).

FRIDAY: WARMING: Walk no less than 10 minutes; INTERVALS: Walk 1 minute and jog for 11 minutes (REPEAT 3 TIMES).

❱❱❱ Week 8
In this last week you will start jogging without stopping as follows:

➜ MONDAY: Warm up and then jog for 20 minutes.

➜ WEDNESDAY: Warm up and then jog for 25 minutes.

➜ FRIDAY: Warm up and then jog for 30 minutes.

5 TIPS FOR MAKING THIS PLAN

As getting started in running without help is difficult, we are going to give you a series of tips that will help you to start running:

1. You don’t need experience, but you do need patience.
This PLAN will help you start running from scratch. You don’t need any experience.

What you’re gonna need is patience. Respect the scheduled training sessions. Don’t over-run, don’t over-run, don’t over-accelerate.

2.- It is a safe plan
Although few will want to read this, this plan will not include speed training or specific routines.

The reasons are simple. We want you to start running safely and without injury.

Speed training is demanding for your body, and you’re not ready for it yet.

The demands will tend to be reduced and controlled, so you can work on strengthening other parts of your body such as the middle zone.

3.- You should not feel pain
To be successful it is important that you do not fall into the typical misconceptions of many novice runners (here you can learn about them).

The most popular (and wrong) idea is usually NO PAIN, NO GAIN.

4.- Not for people with weight problems
If you have a few extra pounds we recommend that you visit our Overweight or Obese Start Running Guide.

5.- Stretch at the end
At the end of your workout, always do a stretching session. In this article you will find a complete stretching routine.

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