Training program of running for beginners! Six-week plan!

Training program of running for beginners!

Although the impact on our knees if we do it in bad equipment on inadequate bases, running is still the most profitable activity. And we can say one of the healthiest cardio workout.

You are worried only about one problem. And that is that you haven’t run for years, maybe since high school. You just don’t have the stamina for long marathons!

That’s why we bring you plan to be out of the total inactivity into a superior recreational runners! And just in six weeks!

Training program of running for beginners! Six-week plan!

The first week of training

Monday

At first walk 10 minutes to warm up. Then for the next 6 minutes alternately run one minute, one minute walk. Then walk 4 minutes. At last stretch.

Wednesday

Walk 10 minutes. For the next 8 minutes alternately run one minute and walk for one minute. Then walk two minutes. Stretch.

Friday

Walk 8 minutes to warm up. For the next 10 minutes alternately run one minute and walk for one minute. Walk two minutes. Stretch.

Sunday

Walk about 6 minutes. 12 minutes alternately run 2 minutes, and 2 minute walk. Then walk two minutes. Stretch.

The second week of training

Monday

Walk 10 minutes. 10 minutes alternately run 1 minute, walk 1 minute. Then walk 5 minutes. Stretch.

Wednesday

Walk 10 minutes. 12 minutes alternately run one minute and walk for 1 minute. Then walk 3 minutes. Stretch.

Friday

Walk 10 minutes. 12 minutes alternately run 2 minutes and walk for 1 minute. Then walk 3 minutes. Stretch.

Sunday

Walk 8 minutes. For the next 15 minutes rotate 2 minutes of running and one minute walking. Then walk 2 minutes. Stretch.

The third week of training

Monday

Walk 10 minutes. For the next 10 minutes change the running and walking at every minute. Walk 10 minutes. Stretch.

Wednesday

Walk 10 minutes. For the next 15 minutes alternately run and walk for one minute both. Walk 5 minutes. Stretch.

Friday

Walk 10 minutes. 15 minutes alternating 2 minutes running and one minute walk. Walk 5 minutes Stretch.

Sunday

Walk 5 minutes. The next 21 minutes alternating 2 minutes running and one minute walk. Walk 4 minutes. Stretch.

The fourth week of training

Monday

Walk 5 minutes. Then 20 minutes alternately run 3 minutes and walk for one minute. Walk 5 minutes. Stretch.

Wednesday

Walk 4 minutes. The next 24 minutes alternate 5 minutes of running and one minute walking. Walk 2 minutes. Stretch muscles.

Friday

Walk 4 minutes. 24 minute alternate running 5 minutes and walk for one minute. Walk 2 minutes and then stretch.

Sunday

Walk 5 minutes. The next 22 minutes, alternate running 8 minutes and walk 3 minutes. Then walk 3 minutes. Stretch.

The fifth week of training

Monday

Walk 5 minutes and run for 10 minutes. Then walk 5 minutes, run for 5 minutes. Walk 5 minutes. Stretch.

Wednesday

Walk 5 minutes, run 12 minutes. Then walk 3 minutes, then run for 5 minutes. Walk 5 minutes. Stretch.

Friday

Walk for 10 minutes, then run 15 minutes. Walk 5 minutes. Stretch.

Sunday

Walk 6 minutes and run for 18 minutes. Walk about 6 minutes. Stretch.

The sixth week of training

Monday

Walk 5 minutes and run for 20 minutes. Then walk 5 minutes and stretch out.

Wednesday

Walk 5 minutes, then run 22 minutes. Walk 3 minutes and stretch out.

Friday

Walk 3 minutes, then run 25 minutes. Walk 2 minutes. Stretch.

Sunday

Walk 3 minutes, then run 30 minutes. Stretch.

Congratulations, you can successfully run for 30 minutes!

Days between training runs complete with strength training in the gym. Of course, as much as you can, without the burden and with mandatory day of rest at least once a week!

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