Are you planning to become a runner? Well, that is a very good news! However, you should know that you simply cannot become a runner overnight. It will take some time. It depends on your fitness and endurance level. You will have to surrender for a few weeks to simply train your body and build up your strength. This helps you to get used to running daily. You must consider this 8-week running plan to become an athletic runner. It will help you to get into the habit of running for half an hour straight away. Within just two months you can transform yourself into a runner.
The 8-week running plan will engage you in three running workouts every week. It is fine if you are not running or a few days. You can engage in training your muscles by practicing various types of cardio exercises, yoga, flexibility training and strength training sessions. It is recommended you must understand your body’s capacity. Accordingly you need to adjust the training sessions. There is no harm if your body requires more recovery time when compared to others. You must give importance to the recovery . How about starting your each workout session with five minutes of warm-up? This can be followed by five minutes of cooling down time. You can customize the time according to your requirements. Listen your body and layout a plan.
How do you get started with the 8 week running plan?
The 8-week running plan is particularly designed for those who want to become a runner in just two months. If you think it will be challenging then here is the training plan. This is the best plan to become a runner. The best thing is that it needs a short time frame. Moreover, you can actually benefit a lot from running. Apart from keeping yourself in shape and toning your different body parts, running is an excellent workout session for maintaining a good heart. It also helps in maintaining a steady and healthy blood flow.
During the 8 week running plan you will be carrying the session for three days in a week. For instance, Monday, Wednesday and Friday will be your training day. The other four days you can keep as a recovery time period. This can be done in the initial weeks. Once become used to the running sessions, you can get yourself involved in some light cardio exercises. This will help you remain pumped up the whole week. It will also strengthen your body and increase your endurance level. Plus it will tone your body. With each week, the timing of the training sessions gets increased. Here is a brief about the entire 8 week running plan.
Monday: 14 minutes walking, 7 minute running (21 minutes)
Wednesday: 12 minutes walking, 12 minutes running (24 minutes)
Friday: 10 minutes walking, 15 minutes running (25 minutes)
Monday: 7 minutes walking and 21 minutes running (28 minutes)
Wednesday: 5 minutes walking accompanied by 20 minutes running (25 minutes)
Friday: Walk for 5 minutes and run atleast 25 minutes and make it half an hour
Monday: Walking for 4 minutes and running 24 minutes (28 minutes)
Wednesday: 4 minutes of walking and 28 minutes of running (32 minutes)
Friday: 4 minutes of walking and 32 minutes of running (36 minutes)
Monday: 8 minutes walking, 2 minutes running and again 18 minutes running and 2 minutes walking (38 minutes)
Wednesday: Run for 18 minutes, walk for 2 minutes, run again for 18 minutes and walk for 2 minutes (40 minutes)
Friday: Run for 18 minutes, walk for 2 minutes, run for 20 minutes, walk for 2 minutes (42 minutes)
Monday: Run 20 minutes, walk for 2 minutes, run for 20 minutes, walk for 2 minutes (44 minutes)
Wednesday: 10 minutes of running, 1 minute of walking, 12 minutes of running (23 minutes)
Friday: 12 minutes running, 1 minute walking, 15 minutes running (28 minutes)
Monday: 15 minutes running, 1 minute walking, 15 minutes walking (31 minutes)
Wednesday: 15 minutes running, 1 minute walking, 18 minutes running (34 minutes)
Friday: 18 minutes running, 1 minute walking, 20 minutes running (39 minutes)
Monday: 10 minutes running, 1 minute walking, 21 minutes running (32 minutes)
Wednesday: 10 minutes running, 1 minute walking, 23 minutes running (34 minutes)
Friday: 10 minutes running, 1 minute walking, 25 minutes running (36 minutes)
Monday: 26 minutes running
Wednesday: 28 minutes running
Friday: 30 minutes running
So, get started with this 8 week running plan. Become a runner and enjoy the fruits of health and fitness all your life.
Related Articles: Four Week Workout Program for Beginners