A Plan for Newbies
It is very popular in many countries now running as exercise. It is easy to access , does not require many tools, is one of the most complete cardio and it works out the whole body.
When traveling many diminish or completely stop their workout for a lack of access to a gym or other items they need for their normal exercise routine, but running can be done almost anywhere and without requiring many tools, with a good pair of snickers and a sports bra for women you’re ready to go out and do it (at least for me, I find it impossible to run without one).
The purpose of this routine is to run for more than 30 minutes straight. It’s the same routine I’ve used to start in this sport without having never done it before.
If you want to know how to start running this is the Plan:
The idea is to start gradually combining fast walks with jogging, and to progressively reduce the walking periods and gradually increase the continuous running time.
- Perform three sessions per week leaving a rest day in between.
- Do your jogging at a moderate intensity, this Plan does not seek to improve your running speed, but to get 40 minutes of continuous running. If you know how to use a heart rate monitor, it should be no more than 70% of your maximum heart rate.
- Make not too intense stretching after each session, not before them.
- If you have any special health condition or doubt about it, consult your doctor.
- Prefers soft ground such as a park and try to get good shoes, which can be the same for trekking.
Week 1
Session 1: Walk 3 minutes , jog 2 minutes, repeat 4 times for a total of 20 minutes.
Session 2 : Walk 3 minutes, jog 2 minutes, repeat 4 times for a total of 20 minutes.
Session 3: Walk 3 minutes, jog 2 minutes, repeat 5 times for a total of 25 minutes.
Week 2
Session 1 : Walk 2 minute, jogs 2 minutes, repeat 6 times for a total of 24 minutes.
Session 2 : Walk 2 minutes, jog 2 minutes, repeat 6 times for a total of 24 minutes.
Session 3 : Fast walk 2 minutes, 3 minutes jogging, repeat 5 times for a total of 25 minutes.
Week 3
Session 1 : Walk 1 minute jogs, 3 minutes trotting, repeat 6 times for a total of 24 minutes.
Session 2 : Walk 1 minute, jogs three minutes, repeat 6 times for a total of 24 minutes.
Session 3 : Fast walk 1 minute, jog 4 minutes, repeat 5 times for a total of 25 minutes.
Week 4
Session 1: Walk 1 minute jogs, jog 4 minutes, repeat 5 times for a total of 25 minutes.
Session 2 : Fast walk 1 minute, jog 4 minutes, repeat 5 times for a total of 25 minutes.
Session 3 : Jog 10 minutes, walk for 2 minutes, repeat 2 times for a total of 22 minutes.
Week 5
Session 1: Walk 1 minute, jog 4 minutes, repeat 6 times for a total of 30 minutes.
Session 2 : Walk 1 minute, jog 4 minutes, repeat 6 times for a total of 30 minutes.
Session 3 : Jog 15 minutes, walk for 2 minutes, repeat 2 times for a total of 32 minutes.
Week 6
Session 1 : Jog 8 minutes, walk 2 minutes, repeat 3 times for a total of 30 minutes.
Session 2 : Jog 10 minutes, walk 2 minutes, repeat 3 times for a total of 36 minutes.
Session 3 : Jog 20 minutes continuous.
Week 7
Session 1 : Jog 10 minutes, walk 1 minute, repeat 3 times for a total of 33 minutes.
Session 2 : Jog 10 minutes, walk 1 minute, repeat 3 times for a total of 33 minutes.
Session 3 : Jog 25 minutes continuous.
Week 8
Session 1 : Jog 20 minutes continuous.
Session 2 : Jog 20 minutes continuous.
Session 3 : Jog 20 minutes continuous.
Week 9
Session 1 : Jog 25 minutes continuous.
Session 2 : Jog 25 minutes continuous.
Session 3 : Jog 35 minutes continuous.
Week 10
Session 1 : Jog 30 minutes continuous.
Session 2 : Jog 20 minutes continuous.
Session 3 : Jog 40 minutes continuous.
Have you ever tried to start running? Do you work out while you travel?
Always walk 2 to 3 minutes for a warmup before you begin your workout, and walk another 2 to 3 minutes as a cooldown afterward and you shared amazing guide to start running.