A runner isn’t born overnight. In fact, about 60% of runners will tell you they disliked running very much when they began considering running as an everyday cardio. However, with all the benefits that running provides us there is no reason why we shouldn’t all be running at least for 30 minutes everyday.
Although, running is very beneficial for not only your body but your mental state as well it can be challenging to go straight into a running schedule. For this reason we have come up with an 8-week plan that will ensure you not only become a runner but enjoy it as well.
Running Plan: Week 1
Week one will be your hardest week because you will begin to get ready to enjoy running in more ways than one. You want to start warming up. Before any exercise you want to warm up. This will prevent any injuries or joint pain from happening. As always ensure that you have listen to your body along the way.
After you have warmed up you want to do a mixture of walking and running so for the first week start off like this;
- Monday– Walk for 2 minutes, Run for 1 minute and do this 7 times=21 minutes
- Wednesday– Walk for 2 minutes, Run for 2 minutes and do this for 6 times=24 minutes
- Friday– Walk for 2 minutes, Run for 3 minutes and do this for 5 times=25 minutes
Running Plan: Week 2
Week two will be easier as your body will now be getting into the rhythm of running often. You will also begin to enjoy running a little bit more than you did last week. You will also begin to feel more motivated to continue running on a weekly basis.
As always do not forget to warm up first and then go into your workout. This week start off like this;
- Monday– Walk for 1 minute, run for 3 minutes and do this 7 times= 28 minutes
- Wednesday– Walk for 1 minute, run for 4 minutes do this 5 times= 25 minutes
- Friday– Walk for 1 minute, run for 5 minutes do this 5 times= 30 minutes
Running Plan: Week 3
By week 3, you will begin to feel like a runner because when you don’t run you actually miss it. People who enjoy running know how therapeutic it can be to run alone and just think. Or if you do not want to run alone this is the week you can invite a friend to run with you as your endurance will be higher and you will more confident about yourself.
Warm up for a few minutes then go on to this week’s running schedule. This week start off like this;
- Monday-Walk for 1 minute, run for 6 minutes and do this 4 times= 28 minutes
- Wednesday– Walk for 1 minute, run for 7 minutes and do this 4 times= 32 minutes
- Friday– Walk for 1 minute, run for 8 minutes and do this 4 times= 36 minutes
Running Plan: Week 4
By week 4 running should become second nature as you are enjoying becoming a running and seeing the changes in your body. Running is an excellent full body exercise. You will be burning fat and leaning down with excellent results that you will be able to see by week 4. It is also the week where we switch up the routine.
Warm up for a few minutes then go into this week’s running schedule. This week start off like this;
- Monday– Run for 8 minutes, walk for 1 minute, run for 9 minutes, walk for 1 minute and do this 2 times= 38 minutes
- Wednesday– Run for 9 minutes, walk for 1 minute, run for 9 minutes, walk for 1 minute and do this 2 times= 40 minutes
- Friday– Run for 9 minutes, walk for 1 minute, run for 10 minutes, walk for 1 minute and do this 2 times= 42 minutes
Running Plan: Week 5
By week 5, your running schedule will be more intense as you can consider yourself a runner. You will begin to enhance your workout and feel better about yourself and your body.
Warm up for a few minutes then enter into this week’s running schedule. This week start off like this;
- Monday– Run for 10 minutes, walk for 1 minute, run for 10 minutes, walk for 1 minute and do this 2 times= 44 minutes
- Wednesday– Run for 10 minutes, walk for 1 minute, run for 12 minutes and do this 1 time= 23 minutes
- Friday– Run for 12 minutes, walk for 1 minute, run for 15 minutes and do this 1 times= 28 minutes
Running Plan: Week 6
By week 6, your body will be used to the constancy of running 3 times a week. This will benefit you as running will now feel like second nature and you will no longer need to drag your feet to do it.
Warm up for a few minutes and then enter into this week’s running schedule. This week start off like this;
- Monday– Run for 15 minutes, walk for 1 minute, run for 15 minutes and do this 1 time= 31 minutes
- Wednesday– Run for 15 minutes, walk for 1 minute, run for 18 minutes and do this 1 time= 34 minutes
- Friday– Run for 18 minutes, walk for 1 minute, run for 20 minutes and do this 1 time= 39 minutes
Running Plan: Week 7
Week 7 you will feel great. Your body is loving the consistency of running every week and you will feel less stressed about everyday life as well. Various times everyday life can get to us. Meanwhile, running and being active can help clear our thoughts.
Warm up for a few minutes and then enter into this week’s running schedule. This week start off like this;
- Monday– Run for 10 minutes, walk for 1 minute, run for 21 minutes and do this 1 time= 32 minutes
- Wednesday– Run for 10 minutes, walk for 1 minute, run for 23 minutes and do this 1 time= 34 minutes
- Friday- Run for 10 minutes, walk for 1 minute, run for 25 minutes and do this 1 time= 36 minutes
Running Plan: Week 8
Week 8 is the week you should feel proud of yourself. You have just become an active runner. This will help incorporate more cardio into your everyday life and help keep you more active overall.
Warm up for a few minutes and then enter into this week’s running schedule. This week start off like this;
- Monday– Run for 26 minutes and do this 1 time= 26 minutes
- Wednesday– Run for 28 minutes and do this 1 time= 28 minutes
- Friday– Run for 30 minutes and do this 1 time= 30 minutes
Now you can follow this running schedule to maintain your running enthusiasm or you can continue to add longer lengths of running time. Whichever you choose make sure to share it with a friend who needs to incorporate more cardio into their lifestyle. Or start this running schedule with them and enjoy a fun group workout.
