Guide to start running
Do you want to start running, but have no idea how to start? Here is a plan that will help you develop your strength and endurance.
It will only make you cold if you stay standing. Plan 12 week training to start running. Do you want to start to run, but you have no idea how to train your body for it? Here is a plan 12 weeks that will help you develop your strength and endurance. Put on your tennis shoes and start! 🏃♀️
THE FIRST MONTH
WEEK 1 – Monday – 20 minutes walking. 🚶** – Wednesday – 20 minutes walk. 🚶** – Saturday – 20 minutes walk.🚶WEEK 2 – Monday – 30 minutes walking. 🚶** – Wednesday – 30 minutes walk. 🚶** – Saturday – 30 minutes walk.🚶 WEEK 3 – Monday – 5 times 2 minutes running 🏃♀️, followed by 2 minutes walking.** – Wednesday – 4 times 3 minutes running 🏃♀️, followed by 2 minutes walking.** – Saturday – 5 times 2 minutes running 🏃♀️, followed by 2 minutes walking. WEEK 4 – Monday – 4 times 3 minutes running 🏃♀️, followed by 2 minutes walking.** – Wednesday – 3 times 4 minutes running 🏃♀️, followed by 2 minutes walking.** – Saturday – 4 times 3 minutes running 🏃♀️, followed by 2 minutes walking.
SECOND MONTH
WEEK 5 – Monday – 3 times 4 minutes running 🏃♀️, followed by 2 minutes walking.** – Wednesday – 4 times 5 minutes running 🏃♀️, followed by 3 minutes walking.** – Saturday – 3 times 4 minutes running 🏃♀️, followed by 2 minutes walking. WEEK 6 – Monday – 4 times 5 minutes running 🏃♀️, followed by 2 minutes walking.** – Wednesday – 3 times 7 minutes running 🏃♀️, followed by 3 minutes walking.** – Saturday – 4 times 5 minutes running 🏃♀️, followed by 2 minutes walking. WEEK 7 – Monday – 3 times 7 minutes running 🏃♀️, followed by 2 minutes walking.** – Wednesday – 3 times 8 minutes running 🏃♀️, followed by 2 minutes walking.** – Saturday – 3 times 7 minutes running 🏃♀️, followed by 2 minutes walking. WEEK 8 – Monday – 3 times 8 minutes running🏃♀️, followed by 2 minutes walking.** – Wednesday – 3 times 9 minutes running🏃♀️, followed by 3 minutes walking.** – Saturday – 3 times 8 minutes running🏃♀️, followed by 2 minutes walking.
THIRD MONTH WEEK 9
– Monday – 3 times 9 minutes running🏃♀️, followed by 2 minutes walking.** – Wednesday – 2 times 10 minutes walking🚶, followed by 2 minutes walking.** – Saturday – 3 times 9 minutes running🏃♀️, followed by 2 minutes walking. WEEK 10 – Monday – 2 times 10 minutes running 🏃♀️, followed by 2 minutes walking.** – Wednesday – 2 times 12 minutes running 🏃♀️, followed by 2 minutes walking.** – Saturday – 2 times 10 minutes running 🏃♀️, followed by 2 minutes walking. WEEK 11 – Monday – 2 times 12 minutes running 🏃♀️, followed by 2 minutes walking.** – Wednesday – 2 times 14 minutes running 🏃♀️, followed by 2 minutes walking.** – Saturday – 2 times 12 minutes running 🏃♀️, followed by 2 minutes walking. WEEK 12 – Monday – 2 times 15 minutes running 🏃♀️, followed by 2 minutes walking.** – Wednesday – 2 times 10 minutes running 🏃♀️, followed by 1 minute walking.** – Saturday – 30 minutes running without stopping. 🏃♀️
**AND DON’T
FORGET ABOUT…** * Spend 5 minutes after each day of training to stretch the muscles: calves, quadriceps, hamstrings and ankles. 💪 One day a week you should do some simple exercises such as squats, arm dips, and ankle exercises. This way you will avoid injuries. 😞 If you want more information on nutrition and health issues, or need advice to find the healthiest eating plan to help you lose weight, **click here
