Start your running program
Do you wish to run five kilometers in a row, outrun your friends, or simply get fitter? Now! No matter how bad your form is right now, lace up your running shoes and follow this simple running program for eight weeks and you’ll be ready to run fight.

Beginners should follow the program exactly, while easy-going runners who have just run down a hill valley can use it to get back on track. Perfect!

Before you go out on your first run, you should know the following:

  • Walking faster than usual, arms actively swung back and forth
  • Easy running – controlled breathing, and possibly a conversation.
  • Intensity increases slightly, you breathe during the race, and talking becomes difficult.
  • Ready to run with your new best friend?

Running Program Week 1

Welcome to your first week of running. It’s important to remember that running gives you more energy and time to do other things.

1st run

  • Time: 39 minutes
  • Warm up with a 10-minute walk.
  • Five minutes of brisk walking, then one minute of easy running. Repetition 4
  • Finish with a 5-minute walk.

Running 2

  • 45 minute training
  • Warm up with a 10-minute walk.
  • Five minutes of brisk walking, then one minute of easy running. Repetition 5
  • Finish with a 5-minute walk.

Week 2 of the Runner

You pick the days you want to run. But allow two or three days between workouts. So the body can recover and injuries are reduced.

1st run

  • 40 minute training
  • Warm up with a 10-minute walk.
  • Step for four minutes, then run for one minute. Repetition 5
  • Finish with a 5-minute walk.

Running 2

  • 40 minute training
  • Warm up with a 10-minute walk.
  • Step for four minutes, then run for one minute. Rep six times.
  • Finish with a 5-minute walk.

3rd Week of the Program

A fixed running route can be useful. But go a little further than a block so you don’t get tired. It’s risky to keep going past your front door…

1st run

  • Time: 39 minutes
  • Warm up with a 10-minute walk.
  • 3 minutes brisk walk, 1 minute easy run Rep six times.
  • Finish with a 5-minute walk.

Running 2

  • Time: 43 minutes
  • Warm up with a 10-minute walk.
  • 3 minutes brisk walk, 1 minute easy run Rep the sequence 7 times.
  • Finish with a 5-minute walk.

Week 4 of the Runner

You have to plot three running passes into the program for the first time this week, and you do it well. Try to plan your runs ahead of time so you don’t get leg cramps.

Write your workout for the week in your calendar with a pen so you don’t delete it!

1st run

  • Time: 44 minutes
  • Warm up with a 10-minute walk.
  • Step for four minutes, then run for two minutes. Repetition 4
  • 10 minute easy walk

Running 2

  • 40 minute training
  • Warm up with a 10-minute walk.
  • 3 minutes brisk walk, 2 minutes easy run Rep the sequence 5 times.
  • Finish with a 5-minute walk.

Running 3

  • 40 minute training
  • Warm up with a 10-minute walk.
  • 3 minutes brisk walk, 1 minute moderate run Repetition 5
  • 10 minute easy walk

Week 5 of the Run

Congratulations! You’re half way through your running plan. Because the series is shorter and slower now, you need to get up to speed faster, like a race car.

And you can easily do that thanks to the included walking sessions. So, Miss Thyrring, just a little more gas!

1st run

  • Time: 35 minutes
  • Warm up with a 10-minute walk.
  • 2 minutes brisk walking, 3 minutes moderate running Repetition 4
  • 5 minute easy walk

Running 2

  • Time: 29 minutes
  • Warm up with a 10-minute walk.
  • One minute at a brisk pace, then 45 seconds at a moderate pace. Rep the sequence 8 times.
  • 5 minute easy walk

Running 3

  • 40 minute training
  • Warm up with a 10-minute walk.
  • 3 minutes brisk walk, 2 minutes moderate run Repetition 4
  • 10 minute easy walk

Here is the most important reason to run NOW.

Week 6 of the Run

So powerful for us women. Vacuuming becomes effortless when Nik and Jays are slapped. You’re too tasty or another favorite song. Running is the same.

The music distracts you from the effort and you unconsciously speed up. Usually, fast music is best for races, but give it a shot. Most importantly, the music should make you happy.

1st run

  • 30 minutes training
  • Warm up with a 10-minute walk.
  • 1 minute brisk walking, 4 minutes easy running Rep the series 3 times.
  • Finish with a 5-minute walk.

Running 2

  • 30 minutes training
  • Warm up with a 10-minute walk.
  • 30 seconds easy, 30 seconds moderate Rep 10 times.
  • Finish with a 5-minute walk.

Running 3

  • Time: 35 minutes
  • Warm up with a 10-minute walk.
  • 2 minutes brisk walking, 3 minutes moderate running Rep the series 3 times.
  • Finish with a 5-minute walk.

Week 7 of the Run

Keep in mind your bonus. Your strenuous running training not only improves fitness and energy, but also reduces body fat.

Thank you for your firm buttocks!

1st run

  • Time: 34 minutes
  • Warm up with a 5-minute walk
  • One minute brisk walking, then five minutes easy running. Repetition 4
  • Finish with a 5-minute walk.

Running 2

  • Time: 35 minutes
  • Warm up with a 10-minute walk.
  • 2 minutes brisk walking, 3 minutes moderate running Repetition 4
  • Finish with a 5-minute walk.

Running 3

  • Time: 41 minutes
  • Warm up with a 10-minute walk.
  • One minute brisk walking, then six minutes easy running. Rep the series 3 times.
  • 10 minute easy walk

Week 8 of the jogging plan

Are you good at making excuses to avoid running? Then schedule a run with a friend. Then at the finish line you can reward yourself with a nice chat. Juhuuu!

1st run

  • Time: 32 minutes
  • Warm up with a 5-minute walk
  • Start with a one-minute walk, then a 10-minute easy run. Repetition 2
  • Finish with a 5-minute walk.

Running 2

  • Time: 39 minutes
  • Warm up with a 10-minute walk.
  • 2 minutes brisk walking, 4 minutes moderate running Repetition 4
  • Finish with a 5-minute walk.

Running 3

  • Time: 41 minutes
  • Warm up with a 10-minute walk.
  • 2 minutes brisk walk, 5 minutes moderate run Rep the series 3 times.
  • 10 minute easy walk

Find a long-term running plan

Thanks to your good running habits, you can now run for at least 20 minutes in a row. Now what? How do you stay motivated? A few great ideas:

Find new goals to keep you going. It could be faster or longer. Or you can search for a specific exercise run.

Add speed games to your rides to spice things up. Speed play is a fast-paced game with high intensity. Pick a distant point (building, lake, shop, lamppost) and slowly increase the pace.

Find inspiration for other running programs on the web.

Invest in good running shoes. Sweat-wicking running underwear, smart running pants, and beautiful shoes make running more enjoyable and enjoyable. If you have a limited budget, you should concentrate on shoes.