THE ONLY BEGINNERS RUNNING PLAN YOU'LL EVER NEED


I have this lofty goal of doing the Greenpoint Park Run on the 27th of September. Its only lofty because my fitness level is best described as sedentary. Let’s just say I’ve been at that level for quite some time. Since turning 30 I have become much more aware (read:ashamed) of my inactive lifestyle and making positive changes has been on the cards for quite some time.

Sure, I’ve had my excuses like my boobs are too big for my sports, I need a new sports bra, I can’t find a good sports bra, my sneakers are ugly, my sneakers are uncomfortable, my sneakers are not meant for running, I have blisters from my sneakers…. You don’t even know how far my excuses went. Anyway, I’ve since bought an awesome sports bra – goodbye boob jiggle – and also really great running shoes. So I’ve no more excuses!

But how do you even run????

I’ve never been a runner. I have no idea how to run. Yes there are tons of amazing apps, like the couch to 5k one or the Nike one. I was so lucky because the lovely @Ginger_Lizzy (twitter mom and all round stellar human being) shared this fantastic beginners running plan with me. Trust me when I tell you, IT IS THE ONLY BEGINNERS RUNNING PLAN YOU WILL EVER NEED.

It checks all the boxes
Easy
Realistic
Short time to achieve running goal (30 days)
Low impact
User friendly

This running program consist of three main parts:
FAT BURNING – there will be some of this happening yes
ENDURANCE – you will breathe better and run better as you work you way through this program
BODY SHAPE – regardless of what your body looks like when you start, you will see a change by the end of this program.

Everyday is a 30 minute workout. Aim to be follow this plan 4 - 6 times per week. You will need a stop watch or a stop watch app. If you miss more than 3 days per week you will need to go back and repeat the week.

Whatever you do, don’t give up… I’m saying this as much for myself as I am for you.

DAY 1 - DAY 4
Walk for five minutes, and then jog for 1 minute
Walk for five minutes, and then jog for two minutes
Walk for five minutes, and then jog for two minutes
Walk for four minutes, and then SPRINT for 8 seconds
Walk for two minutes to cool down

DAY 5 - DAY 9
Walk for four minutes, and then jog for two minutes
Walk for four minutes, and then jog for three minutes
Walk for three minutes, and then jog for three minutes
Walk for three minutes, and then jog for three minutes
Walk for two minutes, and then sprint for 10 seconds
Walk three minutes for cool down.

DAY 10 - DAY 13
Walk for three minutes, then jog for three minutes
Walk for two minutes, then sprint for 15 seconds
Walk for two minutes, then sprint for 15 seconds
Walk for two minutes, then sprint for 10 seconds
Walk for two minutes, then sprint for 10 seconds
Walk for two minutes, then jog for three minutes
Walk for two minutes, then jog for three minutes
Walk for two minutes, then jog for two minutes
Walk two minutes for cool down

DAY 14 - DAY 17
Walk for three minutes, then jog for six minutes
Walk for three minutes, then jog for four minutes
Walk for two minutes, then jog for three minutes
Walk for two minutes, then jog for three minutes
Walk for one minute, then jog for one minute
Walk for two minute cool down

DAY 18 - 21
Walk for three minutes, then jog for eight minutes
Walk for three minutes, then jog for six minutes
Walk for three minutes, then sprint for 15 seconds
Walk for two minutes, then sprints for 15 seconds
Walk for two minutes, then sprint for 10 seconds
Walk for two minute cool down

DAY 22 - 24
Walk for two minutes, then jog for ten minutes
Walk for two minutes, then jog for eight minutes
Walk for one minutes, then jog for two minutes
Walk for one minute, then jog for one minute
Walk for two minutes cool down

DAY 25 & DAY 26
Walk for one minute, then jog for sixteen minutes
Walk for two minutes, then jog for ten minutes
Walk for as long as you need for cool down

DAY 27 & 28
Walk for one minute, then jog for twenty minutes
Walk for two minutes, then sprint for 15 seconds
Walk for one minute, then sprint for 15 seconds
Walk for one minute, then jog for three minutes
Walk for two minutes for cool down

DAY 29
JOG FOR 30 STRAIGHT MINUTES EASY do not over do it just a nice easy pace

DAY 30
JOG FOR 30 STRAIGHT MINUTES AGAIN BUT TIME PUT MORE INTO IT, AT THIS POINT YOU SHOULD BE AT THE 5K MARK IN 30 MINUTES

Download this running plan

Nikki Lincoln

Thanks for reading my little blog! I'm Nikki, writer, mom, passionate foodie and bookworm. In addition to my blog, I also craft creative and engaging content for various FMCG brands and a few events companies.

On my blog you'll find parenting tales, tips and advice, occasionally a recipe or two, products reviews and once in a while even a giveaway. If you'd like to say hi or find out more about working with me or my writing services please pop me a mail: nikki.lincoln@gmail.com

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