Running Program for Beginners

Running programRunning program for people who are not accustomed to running. Get a complete plan for the next 16 weeks. The program is fairly simple - you run the same trip in two weeks and then proceed to the next level. Simple and effective - Print it, hang it on the fridge and start running!

When you begin running it is important to start low and progress gradually. The best motivation is the great feeling of flow in your run, but that feeling takes several weeks to develop. Therefore it is important to initially follow a realistic program.

Principles of this running program:

  • It is aimed at the completely inexperienced runner.
  • Distances are kept short, so training wont steal all your free time.
  • At the beginning of the program uses many pauses, avoiding having to run too slowly.
  • The program is simple - you run the same trip in two weeks before increasing distance.
  • To begin with, you run two times a week - later three times.

Running program

Printable version of the program: runningprogram_beginners.pdf

How?
Use the routeplanner to find routes near your home. Route lengths need not be entirely accurate, but try to match route lengths within a few hundred yards. Use a watch with a timer that allows you to control your interval running and note your total time for each trip.

Pace
As a new runner it can be hard to find the right pace. The first 3-4 weeks you should just focus on implementing the program at a relaxed pace. From week 5 onwards try to hit a pace where you can clearly tell that you become short of breath. The first 5-10 minutes on a trip serves as warming up and must always be at a relaxed pace.

After the program
Once you have completed the 16 weeks you are ready to set a specialized goal. For example. to increase speed on a specific distance or to complete a half marathon or marathon. The best goal you can set you will probably be that you continue to feel good about your running.

Enjoy your training!

 

Comments  

#7 Marcos 2021-06-21 06:59
It's awesome designed for me to have a site, which is beneficial in support of
my knowledge. thanks admin

Visit my web page ... 안전놀이터주소: http://ppp.erpk.eu/member.php?action=profile&uid=33551
Quote
#6 Ina 2021-06-21 06:50
Hey I know this is off topic but I was wondering if you knew of any
widgets I could add to my blog that automatically tweet my newest twitter updates.
I've been looking for a plug-in like this for quite some time and was hoping maybe you would have
some experience with something like this. Please let me know if you run into anything.

I truly enjoy reading your blog and I look forward to your new updates.


Also visit my website - 핸드폰소액결제: https://telegra.ph/Quick-Term-Loans-On-The-Web-06-05
Quote
#5 Gordon 2021-06-18 10:44
Yes, on line sports betting internet sites in the United States spend
out player’s winnings.

my site: 메이저토토사이트: https://www.dailystrength.org/journals/best-betting-internet-sites-usa
Quote
#4 Yong 2021-05-23 09:58
There is definately a lot to know about this subject. I like all the points you've
made.

Review my web-site ... elegant leader: https://jobsinq8.com/author/isidrotress/
Quote
#3 Aimee 2021-05-22 21:17
To Finish Last - Winning wager will predict who will finish final in the
tournament.

Have a look at my web-site: 토토검증: https://angelo3e2uk.blogdanica.com/3563748/betting-secrets-online-an-overview
Quote
#2 Sibyl 2021-05-18 09:13
After looking into a number of the blog posts on your website, I really appreciate your technique
of blogging. I added it to my bookmark website
list and will be checking back soon. Please visit my website
too and let me know how you feel.

my website :: where can i rent a
good carpet cleaner: https://www.pcb.its.dot.gov/PageRedirect.aspx?redirectedurl=https://galter.northwestern.edu/exit?url=https%3A%2F%2Fpwrcarpet.com%2Fresidential-services%2F
Quote
#1 Ruben 2021-05-08 02:03
Great internet site you have below, i do agree onn some factors although,
bbut not all.

Look at mmy web-site - metlife no exam life insurance: http://josefac444ymy9.myparisblog.com/profile
Quote

Add comment

Comments can not be used for advertising