Table of Contents
Just start: Training plan for beginner runners
You haven’t done any sport for years, your condition isn’t exactly the best, one or two kilos have accumulated around your hips, and you want one thing above all: finally running? Then our training plan for beginner and returnees is perfect!
The goal: hold out for at least 30 minutes during running training – with breaks for walking.
Your workload for the next four weeks: three training units per week with about one day’s regeneration break in between (e.g. running training on Monday, Wednesday and Saturday). It is only these rest days that enable an increase in performance.
Beginner Runner Training Plan: Week 1 – Get going
Your first training session starts with 10 minutes of brisk walking, then you alternate between slow running and brisk walking for 10 minutes as you feel comfortable. Finally, another 10-minute walk break. Do this workout two more times this week.
Training plan for beginner runners: Week 2 – Increase slowly
The 2nd week you start with 8 minutes of walking, followed by 15 minutes of running and walking alternately. And finally you walk again for 8 minutes. You should complete this workload three times this week.
Also exciting: 25 running tips – jogging made easy >>
Beginner Runner Training Plan: Week 3 – Get more stamina
You start with 5 minutes of walking in the first training session, then you do 20 minutes of alternating running and walking and then walk again for 5 minutes.
In the second training session, you start with a 5-minute walk, then run for 5 minutes, then walk for 3 minutes, then walk for another 5 minutes, walk for a further 3 minutes and run for the last 5 minutes. Finally walk 5 minutes. The third workout is like the first this week: walk 5 minutes, alternate running and walking for 20 minutes, then walk 5 minutes.
Training plan for beginner runners: Week 4 – Get started
The first training session starts with a 5-minute walk, then an 8-minute run, and a 2-minute recovery walk. Run 8 minutes and walk 2 minutes again, run 8 minutes for the third time and walk 5 minutes at the end.
In the second training session this week, you first walk for 5 minutes, then you run for 25 minutes at a time and finally you can walk again for 5 minutes.
The third training session starts with a 5-minute walk: Then you run for 12 minutes and are allowed to walk for 5 minutes before you run again for 12 minutes. As a final walk 5 minutes.
How does regular jogging affect the body?
Regular running not only protects against diseases of all kinds – it also reduces their consequences and is one of the most effective rejuvenating agents there is. Jogging also strengthens the heart and lungs, and it also helps with weight loss . So there are enough reasons to finally start running. In principle, anyone who is not seriously ill or overweight can go jogging.
By the way: Regardless of whether you are a beginner or a professional – runners are proven to be moreTolfioow, happier and more satisfied!
The right route for beginners
Before you start your running training, you should think about a nice route to put your training plan into action. It is best for beginners to start on soft ground such as meadows and forest paths. It’s easier on the joints. Beginners usually do not yet have a polished running style and therefore often strain their heels. Experienced runners tend to use the forefoot or midfoot, which is easier on the knees. Even a hard road surface cannot harm them.
By the way: The perfect running pace for beginners is one at which you could easily talk to any fellow runners. Loud panting noises are only emitted by those who are traveling much too fast or who are breathing incorrectly. So keep this in mind for your training plan!
What should you eat while running?
Very important: Never eat anything that is difficult to digest before training. Food containing protein is also taboo if you want to complete your training plan. The last large meal should always be at least two hours ago. But if you feel hungry immediately before the running training, you can eat a small piece of cake if necessary. As absurd as it sounds – cake is not heavy on the stomach and the sugar provides energy!
