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Training Plan

Starting a running routine can be a great way to improve cardiovascular fitness, boost overall health, and relieve stress. However, it’s important for new runners to start gradually to avoid injury and build a solid foundation. Here’s a simple training plan for beginners:

Week 1-2: Getting Started

  1. Day 1:

    • Warm-up: 5 minutes of brisk walking

    • Run/Walk: Alternate 30 seconds of jogging with 4 minutes of brisk walking for a total of 20 minutes.

    • Cool down: 5 minutes of walking and light stretching.

  1. Day 2:

    • Rest or cross-train (low-impact activities like swimming or cycling).

  1. Day 3:

    • Repeat Day 1.

  1. Day 4:

    • Rest or cross-train.

  1. Day 5:

    • Repeat Day 1.

  1. Day 6:

    • Rest or do a low-impact activity.

  1. Day 7:

    • Long walk or rest.

Week 3-4: Building Endurance

  1. Day 1:

    • Warm-up: 5 minutes of brisk walking.

    • Run/Walk: Increase running intervals to 45 seconds with 3.5 minutes of brisk walking for a total of 25 minutes.

    • Cool down: 5 minutes of walking and light stretching.

  1. Day 2:

    • Rest or cross-train.

  1. Day 3:

    • Repeat Day 1.

  1. Day 4:

    • Rest or cross-train.

  1. Day 5:

    • Repeat Day 1.

  1. Day 6:

    • Rest or do a low-impact activity.

  1. Day 7:

    • Long walk or rest.

Week 5-6: Increasing Intensity

  1. Day 1:

    • Warm-up: 5 minutes of brisk walking.

    • Run/Walk: Increase running intervals to 1 minute with 3 minutes of brisk walking for a total of 30 minutes.

    • Cool down: 5 minutes of walking and light stretching.

  1. Day 2:

    • Rest or cross-train.

  1. Day 3:

    • Repeat Day 1.

  1. Day 4:

    • Rest or cross-train.

  1. Day 5:

    • Repeat Day 1.

  1. Day 6:

    • Rest or do a low-impact activity.

  1. Day 7:

    • Long walk or rest.

Tips:

  • Listen to your body. If you experience pain (other than normal muscle soreness), consider taking an extra rest day.

  • Stay hydrated and pay attention to your nutrition.

  • Invest in a good pair of running shoes to support your feet and reduce the risk of injury.

  • Gradually increase the duration and intensity of your runs to allow your body to adapt.

Remember, it’s crucial to progress at a pace that suits your fitness level. If you’re uncertain about starting a running program or have any health concerns, consult with a healthcare professional before beginning a new exercise routine.

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