Beginners Running Exercise Plan
July 29, 2008 – 9:37 amIf you are just starting out with exercise and fitness, it is best to start things slowly to gauge your current fitness levels. But there are many things that you can do to increase your fitness levels are help your body to start metabolising better and working effectively.
*special warning* this is not intended to replace any medical advise or treatment please see your Doctor if necessary before starting a new exercise plan and you are concerned with your health.
THIS TOPIC IS DEDICATED TO RUNNING - Other topics include Weights, CV machines including Rowing, steps etc., Track Events.
Running - Running is something that initially can feel very tiring and unappealing but with regular practice and perservervance its amazing how quickly you will find that your stamina and speed improves and you will be looking forward to your next run!
Depending on your current level of health and fitness, you will know whether you are capable of either: Walking, jogging or running. Please be lead by your needs.
If you will be starting with Walking - set distance and time targets and stick with them. You want to be stretched but not pushed too far. There is no point if you have to then have 3 days off as rest for one day’s exercise.
Aim at exercising 3 days a week and eventually you if you wished for the pure love of it to increase to 5 days a week which would be including Strength training (weights), sports, swimming etc. Whether it be walking, jogging or running, weights, sports etc. you decide. But make the decision to improve your health and have goals to achieve.
Whatever your level of fitness you should comfortably be able to build from nothing to running continuously for 30 minutes in the space of eight weeks.
All you need to do is make a commitment to run at least three times a week and follow this simple run/walk programme which will gradually ease you towards the goal.
When first starting out there are a few things to keep in mind:
- Allow at least a day between runs when you begin.
- If in doubt, slow down. You should be able to hold a conversation while you run. Respecting your body is the best route to progression.
- Walk purposefully, and be strict with your run/walk timings.
- Don’t be afraid to repeat a week, or drop back a week. Everyone’s different.
Take heart! You will get there!
The schedules
Week 1 Run one min, walk 90 seconds. Repeat eight times. Do three times a week.
Week 2 Run two mins, walk one min. Repeat seven times. Do three times a week.
Week 3 Run three mins walk one mins. Repeat six times. Do three times a week.
Week 4 Run five mins, walk two mins. Repeat four times. Do three times a week.
Week 5 Run eight mins, walk two mins. Repeat three times. Do three times a week.
Week 6 Run 12 mins, walk one min. Repeat three times. Do three times a week.
Week 7 Run 15 mins, walk one min, Run fifteen mins. Do three times a week
Week 8 Run 30 mins continuously.
And there you have it you are now a runner!
Good luck and feel free to post any questions! Look forward to seeing you around!
