Beginner Training Plan for Running
Week 1-4: Building Base Endurance
Day 1: 20-minute walk/jog
Day 2: Rest or light activity
Day 3: 20-minute walk/jog
Day 4: Rest or light activity
Day 5: 20-minute walk/jog
Day 6: Rest or light activity
Day 7: 30-minute brisk walk
Week 5-8: Increasing Distance
Day 1: 25-minute jog
Day 2: Rest or cross-training
Day 3: 25-minute jog
Day 4: Rest or cross-training
Day 5: 30-minute jog
Day 6: Rest
Day 7: 35-minute walk/jog
Week 9-12: Adding Variety
Day 1: 30-minute run
Day 2: Rest or cross-training
Day 3: 30-minute run with intervals (1 min run, 1 min walk)
Day 4: Rest or cross-training
Day 5: 35-minute run
Day 6: Rest
Day 7: 40-minute walk/jog
Tips:
Warm Up & Cool Down: Start with a 5-minute walk to warm up and cool down.
Hydration: Drink water before, during, and after runs.
Stretching: Incorporate stretching exercises post-run.
Listen to Your Body: Adjust intensity based on how you feel.
Progress Gradually: Increase your running time gradually to avoid injury.
Additional Resources:
Apps: Use running apps like Nike Run Club, Strava, or Couch to 5K for guidance.
Gear: Invest in a good pair of running shoes and comfortable workout clothes.
Community: Join local running clubs or online forums for motivation and support.
