Eight Week Plan for Running for Beginners
If you are beginner then you can follow up the eight week plan for running for beginners. The following is the eight week plan for those who are starting their run for the first time.
Consult a Doctor
It is very important for you to consult a doctor and find out whether you can run with a normal pace or a low pace of running. Make sure that you are even finding out which type of running suits you better.
Proper Running Apparels
It is very for a person to have a proper running apparels with respect to the type of events you are appearing for. When there are no proper running apparels then you might not be able to run properly for your event.
Warming Exercises
Make sure that you do both warming and stretching exercises before and after your event.
- Week 1
For the first week you can do walking for 6min and slowly start off with the easy jog for about 1min with a pace of your choice. - Week 2
During the second week, you can walk for 5min and then slowly start off with the jogging for about 2min with a normal pace of running. - Week 3
In the third week of your running, you can do walking for only 3min and then jog for 4min and you can repeat this four times in a week. - Week 4
During the fourth week, you can go for a walk say for about 2min and then jog for 5min and you can repeat this continuously during the week days for three to four times. - Week 5
In the fifth week you can walk for 2min and then start off with the jogging for 8min continuously. You can repeat this for 3times in a week. - Week 6
For the sixth week you can go for a 2min walking and then continue with a jogging for about 9min and you can repeat this for 3times in the week days. - Week 7
When you come to the seventh week you have to jog for 11min continuously even though you can start off with a walk for about 1min. - Week 8
Walking can be for 5min before workouts and can be also after workout. Make sure that you run for 20min leaving the 5min for the exercises before and after running. By weekend you should be able to run for half an hour continuously.
Tips
- Make sure that you are not breathing heavily. You should be able to breath while running.
- Consume water or the energy drinks after your workouts to stay hydrated. Irrespective of weather you should drink water in some amounts half the way of your workouts.
