If you have been flirting with the idea for a long time, but you’ve just decided to run a longer distance, then you are in the right place. The most important thing is that you’re already motivated, but you also need an excellent training plan to achieve your goals. We can help you with that! 😉
Here are some helpful tips before you start:
Don’t try running too fast! Once you’re outside, it’s tempting to start running at a high speed. Don’t do that! Pace yourself, according to the plan!
Pay attention to proper hydration! Always have at least half a litre water with you!
Prepare yourself that there will be days when you don’t feel like running! Don’t panic, you’re not doing anything wrong. It happens to everyone!
Wear the appropriate clothes! We don’t mean the most expensive, fanciest running shorts or a talking phone case. However, there is one thing you shouldn’t be cheap about: the running shoes!
Always warm up before your workout, even before going for a walk. The nicoflex cream can help you with that.;) And don’t forget about stretching afterwards!
And last, but not least: have fun and be proud of yourself!
Running for beginners, week 1
– Monday: 35 mins intensive walking
– Tuesday: 10 mins walking, 5 mins jogging, 5 mins walking (2x)
– Wednesday: 10 mins walking, 5 mins jogging, 5 mins walking (2x)
– Thursday: 35 mins intensive walking
– Friday: 10 mins walking, 8 mins jogging, 5 mins walking (2X)
– Saturday: 10 mins walking, 10 mins jogging, 5 mins walking (2X)
– Sunday: rest day
Running for beginners, week 2
– Monday: 35 mins intensive walking
– Tuesday: 10 mins walking, 10 mins jogging, 5 mins walking (2x)
– Wednesday: 10 mins walking, 12 mins jogging, 5 mins walking, 10 mins jogging
– Thursday: rest day
– Friday: 10 mins walking, 12 mins jogging, 5 mins walking, 10 mins jogging
– Saturday: 10 mins walking, 15 mins jogging, 5 mins walking, 12 mins jogging
– Sunday: 10 mins walking, 20 mins jogging, 10 mins walking
Running for beginners, week 3
– Monday: 40 mins intensive walking
– Tuesday: 10 mins walking, 15 mins jogging, 5 mins walking, 12 mins jogging
– Wednesday: 10 mins walking, 15 mins jogging, 5 mins walking (2X)
– Thursday: 10 mins walking, 15 mins jogging, 10 mins walking, 12 mins jogging
– Friday: rest day
– Saturday: 10 mins walking, 10 mins jogging, 5 mins walking (3X)
– Sunday: 10 mins walking, 20 mins jogging
Running for beginners, week 4
– Monday: 15 mins jogging, 5 mins walking (2X)
– Tuesday: 15 mins jogging, 5 mins walking (2X)
– Wednesday: 45 mins intensive walking
– Thursday: 10 mins walking, 20 mins jogging, 5 mins walking, 15 mins jogging
– Friday: 10 mins walking, 25 mins jogging
– Saturday: rest day
– Sunday: 10 mins walking, 15 mins jogging, 5 mins walking (3X)
Running for beginners, week 5
– Monday: 30 mins intensive walking
– Tuesday: 10 mins walking, 15 mins jogging, 5 mins walking (3X)
– Wednesday: 10 mins walking, 25 mins jogging
– Thursday: 30 mins intensive walking
– Friday: 10 mins walking, 20 mins jogging
– Saturday: rest day
– Sunday: Run your first 5 km!