Are you looking into running for beginners? Then try a 30 day beginners running challenge to get you started off with a grand foundation. Here is a great four week schedule which makes use of combination of the Couch to 5K method and other beginning runners’ regimens. Before you begin, be sure to grab a stopwatch or keep a keen eye on a clock nearby for an easy way to measure time as you go.
Try this four Week Beginners Running Challenge:
It’s actually not necessary or even wise to run head first into a sprint. Before you even begin, ease into it with a two to five minute warmup. Then start off the first week with just 20 minutes of your choice walking, jogging, or both. Try getting this done three days of the week — say Monday, Wednesday, and Friday—to give your body plenty of time to rest in between. This is not only the optimal starting point for those trying to build a running foundation, it’ also the suggested amount of exercise you should do during the week.
To build up endurance and intensity, try mixing intervals of jogging and running. Jog for one minute then walk for a one and a half minutes.
Week one = (three days x 20 minutes) = 60 minutes of exercise
But you can do much better than that, right?
The second week you are in for a surprise as you begin to up the intensity. Remember to warm up for a good two to five minutes before jumping into a quicker pace. Begin the second week with 30 minutes of exercise — your choice of walking or jogging or mix them up for a challenge. Do this again three times a week with a day of rest in between so that you don’t burn out too early.
To challenge the body in the second week, try combining one and a half minutes of jogging then two minutes of walking to complete 30 minutes total.
Week two = (three days x 30 minutes) = 90 minutes of exercise
Thought we were training for a marathon? Let’s up the intensity for Week three.
Now you’ve met your match. That is, the third weeks’ challenge is to match both the times of your run and walk. Don’t forget to warm up for two to five minutes, then begin with the running and walking routine. This week you should reach for at least 30 minutes, or you could even go longer than that — your choice! Now you want to set the number at one and a half and three minute intervals, since you’ve mastered the basics.
Week three challenge is a jog for one and a half minutes, then a walk for one and a half minutes. This is followed by another job for three minutes and walk for three minutes. Don’t forget to repeat this three times with rest in between for optimal performance!
Week three= (three days x +30 minutes) = +90 minutes of exercise
Do you feel closer to a marathon with each step? Good because it’s just around the corner.
The last week of the challenge is time to bust your behind and feel the benefits of a solid running foundation. This week brings about the moment of truth, the day when your jogging time surpasses your running time. So start Week four by watching your training unfold with success. You definitely want to start with a two to five minute warmup walk. Then when you’re ready to go take off for 30 or more minutes with a jogging that outlasts your walking times.
The last week start with jogging at three minutes, then exchange this for walking for one and a half minutes. Move onto five minutes of jogging and two and a half minutes of walking. Again jog for three minutes, then walk for one and a half minutes. End with five minutes of jogging to pull through at the end.
Week four = (three day x +30 minutes) = +90 minutes of exercise
If you find yourself with only a track and no way to time your run by a clock or stopwatch, then just go by the distance instead. Instead of marking off the time in seconds, use 200 yards in place of 90 seconds or 400 yards in place of four minutes.
Tip: One note that will increase your endurance and get you ready for a marathon much quicker is by walking or jogging faster.
If you want to continue on past week five, just increase the amount of minutes you jog and cut your walk time into even less than half of this. Eventually you’ll be running the full marathon.
Since you are just starting out with your running routine, note the abundant benefits of flexibility. To develop a better agility and balance while running, try these Yoga Exercises for Runners.