Wednesday, August 1, 2012

Running for Beginners!

As I shared in the previous post I decided to incorporate running into my workout routine. I looked up a few running plans for beginners and decided to do the 8 week running challenge. The ultimate goal is to be able to run for 30 consecutive minutes by the end of the 8th week. The link to the challenge can be found here. Below I will break down what each week is composed of.


**Begin and end each workout with a warm up and cool down period of 5-10 mins walking**
Week 1: Walk for 6 mins, then jog at easy pace for 1 minute. Repeat 3 times and aim for 3 sessions with the same sequence this week.


Week 2: Walk for 5 mins, then jog for 2 mins. Repeat 3 times and aim for 3 sessions this week.


Week 3: Walk for 3 mins, then jog for 4 mins. Repeat 4 times and aim for 3 sessions this week.


Week 4: Walk for 3 mins, then jog for 5 mins. Repeat 4 times and aim for 3 sessions this week.


Week 5: Walk for 3 mins, then jog for 8 mins. Repeat 3 times and aim for 3 sessions this week.


Week 6: Walk for 3 mins, then jog for 9 mins. Repeat 3 times and aim for 3 sessions this week.


Week 7: Walk for 1 min, then jog for 11 mins. Repeat 3 times and aim for 3 sessions this week.


Week 8: For the first workout this week walk for 5 mins to begin and end the work out and run 20 mins in between. By the end of the week try to run for 20 mins without stopping.


I was suppose to start this workout yesterday, but I had a full day of running errand and didn't get home until late. By then I was very tired so I decided to workout on Sunday and make up for it. I plan to run outside at a local track or my brother's subdivision because they have quite a few hills. 


Along with my exercise routine I plan to eat better. This includes eating a balanced breakfast every morning, no pork or beef for the month of August, and No sweets/junk food for the month of August. I will be giving myself 3 cheat days on the sweets and junk. I will be updating my progress frequently. 

1 comment:

  1. Sounds like you have a good plan. I always tell people to start with Couch to 5K to ease into running. Your plan is similar and will keep you from burning out or injuring yourself. Look forward to your updates.

    ReplyDelete