A runner isn’t born overnight. In fact, 60% of people who run will admit that they didn’t like running extremely before they started considering the sport as a regular cardio. But, considering the numerous benefits running offers, there’s no reason to not all be running for 30 minutes every day.
Although running is beneficial to not only your body, but also your mental well-being as well it is not easy to jump right into a routine of running. This is why we’ve developed an 8-week plan that will make sure that you don’t just become a runner, but you will take pleasure in it too.
Running Plan: Week 1.
The first week is your most challenging week since you’ll begin getting prepared to run in many different ways. It is important to begin getting ready. Before you begin any exercise, it is important to get warm. This can prevent joint pain or injuries from arising. Be sure to are listening to your body as you go along the process.
After you’ve warmed up you should do some running and walking. For the first week begin as follows:
- Monday– Walk for 2 minutes, run for one minute, repeat this 7 times = 21 minutes
- Wednesday Do 2 mins of walking, then run for 2 minutes, and repeat this 6 times, which is 24 minutes
- Friday Do 2 mins of walking, then run for 3 minutes, and repeat this 5 times = 25 minutes
Running Plan 2nd Week of the Running Plan
The second week will be a little more relaxed since your body will be settling into the routine of running regularly. It is also likely that you will begin to enjoy your run a less than the previous week. Additionally, you will begin to be more enthusiastic about running every week.
Always remember to warm-up first before you follow that with your training. The week will begin as follows:
- Monday– Walk for one minute, then run for 3 minutes and repeat 7 times = 28 minutes
- Wednesday– Walk for one minute, then run for four minutes. Repeat this 5 times, which equals 25 minutes
- Friday– Walk for one minute, then run for 5 minutes, repeat this 5 times, equals 30 minutes
Running Plan 3rd Week
After the third week by week 3, you’ll begin to become a runner, because when you don’t run, you really miss the experience. Anyone who loves running knows how relaxing it is to go for a run by yourself and think. If you do not like running on your own, this is the time of year you could invite a friend to join you on your run because your endurance will improve and you’ll feel more confident in your abilities.
Get warm for some time before moving ahead with this week’s run schedule. The week will begin with this:
- Monday-Walk for one minute, then run for six minutes, repeat this 4 times, which is 28 minutes
- WednesdayWalk for one minute, run for seven minutes, repeating this four times = 32 minutes
- Fridaywalk for 1 minute, then run for 8 minutes, and repeat this 4 times, which is 36 minutes
Running Plan Week 4
After week 4, running should become a habit because you’re enjoying being an avid runner and witnessing the changes that occur in your body. Running is a great workout for the entire body. You’ll be burning calories and building muscle with amazing results you’ll see in week four. This is also the week that we will change the routine.
Take just a few minutes before getting into the running schedule for this week. This week’s schedule will be similar to this:
- Monday– 8 minutes of running and walk for one minute, then run through 9 mins, then walk one minute, repeating this two times= 38 minutes
- Wednesday9 minutes. Then walk one minute, then run nine minutes and walk one minute and repeat two times= 40 minutes
- Friday9 minutes. Then walk one minute, then run through 10 minutes and walk one minute, repeating this twice= 42 minutes
Running Plan 5th Week of the Running Plan
After week five, your schedule for running will become more intense and you will be able to consider yourself an athlete. You’ll start to increase your training and feel more confident about your body and yourself.
Get warm for just a few minutes before stepping into this week’s running program. The week begins with this:
- Monday– – Run for 10 minutes and walk a minute, then run for 10 mins, then walk a minute, and repeat 2 times = 44 minutes
- Wednesday 10 mins, then walk one minute, then run for 12 minutes, and repeat this once= 23 minutes
- Friday 12 minutes. Walk for one minute, then run for 15 minutes, repeat this 1 time= 28 minutes
Running Plan Week 6
In week 6 your body will get used to the constant running three times per week. This will help you since running will feel something you do every day and you’ll not have to drag your feet to get there.
Get ready for some time and then begin to run this week’s schedule. The week will begin like this:
- Monday 15 mins, then walk one minute, then run for 15 mins and do this once= 31 minutes
- WednesdayThe run is fifteen minutes. Walk for one minute, then run for 18 mins and repeat this one timeequals 34 minutes
- Friday– – Run for an hour, then walk a minute, then run for 20 minutes, and repeat this one time= 39 minutes
Running Plan 7th Week of the Running Plan
In week 7, you’ll feel amazing. Your body is enjoying the regularity of running each week. You will be less stressed by your day-to-day life. Everyday life’s challenges can be stressful. Running and staying active can help us clear our minds.
Take some time and then begin to run this week’s schedule. This week’s schedule will be similar to this:
- Monday– 10 minutes of running and walk for one minute, then run for 21 minutes, and repeat this once= 32 minutes
- Wednesday– – Run for 10 mins, then walk one minute, then run for 23 minutes, and repeat this once= 34 minutes
- Friday – Run for 10 minutes. Then walk a minute, and then run for 25 minutes, and repeat this once= 36 minutes
Running Plan Week 8
The week 8 of the year is one in which you need to be satisfied with your achievements. You’ve made the transition to a athlete. This will allow you to you incorporate more cardio into your day-to-day routine and to keep you active throughout the day.
Take some time and then begin to run this week’s schedule. This week’s schedule will be similar to this:
- Mondayto run for 26 minutes, then do this once= 26 minutes
- Wednesday– – Run for 28 minutes, then do this once= 28 minutes
- Friday– Run for 30 minutes, and repeat the exercise 1 time = 30 minutes
You can now follow this schedule of running to keep your enthusiasm for running or continue to extend your running. Whatever you decide to do, make sure you share it with someone who is looking to incorporate more exercise into their daily routine. You can also start your running routine with them and then enjoy an enjoyable workout in a group.
