Simple Four Week Running Program
This simple outline helps you put together a simple but effective four week running program that will have you leaping through life and feeling alive and alert.
This program will also help you lose weight when done in conjunction with a calorie controlled diet.
Before commencing any exercise program you should always consult your doctor or health professional.
This is an easy process and requires that you call your local GP or local doctor and book yourself in for a physical check-up.
Your doctor will often check your blood pressure and other things to ensure that you are in okay shape to commence any exercise program.
You should continue to have regular check-ups with your GP or doctor to ensure they are happy with your progress.
This program is for educational purposes only and does not take into account your individual ability, previous health history or other circumstances.
This is what a four week running program may look like for a beginner that has not done much jogging or running before, If someone was also to eat a healthy diet of fruit in the morning and plenty of salads and fresh vegetables throughout each day you would also experience a rise in energy levels and a drop in body weight.
Running is a great exercise for people of all ages and abilities.
Running can be done at any time of the year and it can be performed indoors on a treadmill or outdoors on paths, tracks, roads, parks, grass ovals/fields or even along the sand at the beach.
As running is a little more high impact on the body, it is generally recommended that you get a coach to help you put together a stretching and injury prevention program to enable you to get the most out of your running schedule.
A good start to finding a coach is to ask around at your local fitness centre or aquatic centre.
Many triathlon coaches are also great running coaching.
Your local physiotherapist may also be able to help you find a good running coach in your area.
At all times you should stop and walk if you get sore or too fatigued from running.
By walking you will lower your impact on your body but also lower the amount of calories your body uses per hour.
The good news is though, if you are diligent it will not be too long and you will be able to run all yoru set training sessions.
Before commencing any running program it is important that you invest in the correct equipment.
Running in cheap/budget footwear may give you injuries.
Expect to pay over $150.
00 for a decent pair of running shoes.
You will also want to spend $10-$20 on a pair of comfortable running socks and another $100.
00 on a couple of different running shorts and top combinations.
A total investment of $250,00 towards equipment should see you ready to take your first steps.
Starting a new running program can be hard enough - without it being any harder from ill-fitting clothing or uncomfortable shoes.
Week 1 Running Program for the beginner: 2 x runs per week.
Run 1 = 30mins at 60% effort.
Run 2 = 45mins at 60% effort Week 2 Running Program for the beginner: 3 x runs per week.
Run 1 = 45mins at 60-70% effort.
Run 2 = 30mins at 60% effort insert 5mins at 90% effort (in middle of run, at about 15min mark).
Run 3 = 1hr walk/run at 60% effort Week 3 Running Program for the beginner: 4 x runs per week.
Run 1 = 50mins at 60-70% effort.
Run 2 = 45mins at 60% effort insert 8mins at 80% effort (in middle of run, at about 15min mark).
Run 3 = 1hr run at 60% effort.
Run 4 = 30min at 60% effort insert 5min at 90% effort.
(again in middle) Week 4 Running Program for the beginner: 5 x runs per week.
Run 1 = 45mins at 70% effort.
Run 2 = 45mins at 60% effort insert 10mins at 80% effort (in middle of run, at about 15min mark).
Run 3 = 1hr15min run/walk at 60% effort.
Run 4 = 45min at 60% effort insert 5min at 90% effort.
(again in middle).
Run 5 = 30min easy walk or jog.
After this initial four weeks of training a person would ideally seek the services of a coach to write their next 4 weeks training to avoid injury and fatigue.
This program will also help you lose weight when done in conjunction with a calorie controlled diet.
Before commencing any exercise program you should always consult your doctor or health professional.
This is an easy process and requires that you call your local GP or local doctor and book yourself in for a physical check-up.
Your doctor will often check your blood pressure and other things to ensure that you are in okay shape to commence any exercise program.
You should continue to have regular check-ups with your GP or doctor to ensure they are happy with your progress.
This program is for educational purposes only and does not take into account your individual ability, previous health history or other circumstances.
This is what a four week running program may look like for a beginner that has not done much jogging or running before, If someone was also to eat a healthy diet of fruit in the morning and plenty of salads and fresh vegetables throughout each day you would also experience a rise in energy levels and a drop in body weight.
Running is a great exercise for people of all ages and abilities.
Running can be done at any time of the year and it can be performed indoors on a treadmill or outdoors on paths, tracks, roads, parks, grass ovals/fields or even along the sand at the beach.
As running is a little more high impact on the body, it is generally recommended that you get a coach to help you put together a stretching and injury prevention program to enable you to get the most out of your running schedule.
A good start to finding a coach is to ask around at your local fitness centre or aquatic centre.
Many triathlon coaches are also great running coaching.
Your local physiotherapist may also be able to help you find a good running coach in your area.
At all times you should stop and walk if you get sore or too fatigued from running.
By walking you will lower your impact on your body but also lower the amount of calories your body uses per hour.
The good news is though, if you are diligent it will not be too long and you will be able to run all yoru set training sessions.
Before commencing any running program it is important that you invest in the correct equipment.
Running in cheap/budget footwear may give you injuries.
Expect to pay over $150.
00 for a decent pair of running shoes.
You will also want to spend $10-$20 on a pair of comfortable running socks and another $100.
00 on a couple of different running shorts and top combinations.
A total investment of $250,00 towards equipment should see you ready to take your first steps.
Starting a new running program can be hard enough - without it being any harder from ill-fitting clothing or uncomfortable shoes.
Week 1 Running Program for the beginner: 2 x runs per week.
Run 1 = 30mins at 60% effort.
Run 2 = 45mins at 60% effort Week 2 Running Program for the beginner: 3 x runs per week.
Run 1 = 45mins at 60-70% effort.
Run 2 = 30mins at 60% effort insert 5mins at 90% effort (in middle of run, at about 15min mark).
Run 3 = 1hr walk/run at 60% effort Week 3 Running Program for the beginner: 4 x runs per week.
Run 1 = 50mins at 60-70% effort.
Run 2 = 45mins at 60% effort insert 8mins at 80% effort (in middle of run, at about 15min mark).
Run 3 = 1hr run at 60% effort.
Run 4 = 30min at 60% effort insert 5min at 90% effort.
(again in middle) Week 4 Running Program for the beginner: 5 x runs per week.
Run 1 = 45mins at 70% effort.
Run 2 = 45mins at 60% effort insert 10mins at 80% effort (in middle of run, at about 15min mark).
Run 3 = 1hr15min run/walk at 60% effort.
Run 4 = 45min at 60% effort insert 5min at 90% effort.
(again in middle).
Run 5 = 30min easy walk or jog.
After this initial four weeks of training a person would ideally seek the services of a coach to write their next 4 weeks training to avoid injury and fatigue.
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