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Revivo's Blog > How to start running

How to start running

November 11, 2018

Running should be implemented in your weekly fitness schedule, and if you are not convinced yet, here are the benefits:

 

– It helps build strong bones

– It strengthens your core and joints

– It improves cardiovascular fitness

– Burns kilojoules

– Helps maintain healthy weight

– You can do it anywhere

– Perfect outdoor sport

– Running Counts as Meditation

– And you can run your stress away!

 

If you are a beginner and feel that running is too much for you – don’t worry – you need to start little by little to attain your objectives and we promise you, you’ll be surprised on how fast you see results!

 

Here’s our recommended training plan for beginners who would like to start running:

 

Week 1:

Day 1: 1 min running, 2 min walking – x5 times

Day 2: 1 min running, 2 min walking – x5 times

Day 3: 1 min running, 2 min walking – x6 times

 

Week 2:

Day 1: 1’30 min running, 2 min walking – x5 times

Day 2: 2 min running, 2 min walking – x4 times

Day 3: 2 min running, 2 min walking – x5 times

 

Week 3:

Day 1: 2’30 min running, 2 min walking – x4 times

Day 2: 3 min running, 2 min walking – x5 times

Day 3: 3’30 min running, 2 min walking – x4 times

 

Week 4:

Day 1: 3’30 min running, 2 min walking – x5 times

Day 2: 4 min running, 2 min walking – x5 times

Day 3: 4 min running, 1’30 min walking – x5 times

 

Week 5:

Day 1: 4 min running, 1 min walking – x4 times

Day 2: 4 min running, 1 min walking – x5 times

Day 3: 4 min running, 1 min walking – x6 times

 

Week 6:

Day 1: 10 min running, 3 min walking – x2 times

Day 2: 5 min running, 1 min walking – x4 times

Day 3: 5 min running, 1 min walking – x5 times

 

Week 7:

Day 1: 8 min running, 2 min walking – x3 times

Day 2: 8 min running, 1’30 min walking – x3 times

Day 3: 8 min running, 1 min walking – x3 times

 

Week 8:

Day 1: 10 min running, 2 min walking – x2 times

Day 2: 10 min running, 1’30 min walking – x2 times

Day 3: 10 min running, 1 min walking – x2 times

 

Week 9:

Day 1: 20 min running, 2 min walking, 10 min running

Day 2: 15 min running, 2 min walking, 15 min running

Day 3: 10 min running, 1 min walking – x3 times

 

Week 10:

Day 1: 20 min running, 2 min walking, 15 min running

Day 2: 20 min running, 1 min walking, 10 min running

Day 3: 30 min running

 

REVĪVŌ Wellness Resorts has personal trainers who can create tailor-made programs for you.

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