Go out, watch a movie, see some friends, or stay home and Netflix all day long. Plus, make sure also to drink plenty of water, especially before and immediately following your run.ĭay 1: After a 10-minute brisk walk warm-up, complete 8 to 10 cycles of 1-minute jog interspersed with 2-minute of walking for recovery.įinish off the session with a 5-minute walk.ĭay5: after a warm-up, perform 7 to 8 cycles of one minute to 90 seconds jogs and one-minute to 90 seconds walking breaks.ĭay 6 & 7: Take a couple of days off at the end of every week to allow your body to recover. Tip: Pre-Run Mealįuel up for your workouts by having a small snack, such as a piece of fruit, like a banana or an apple, or an energy bar, roughly one to two hours before heading out of the door. Then Check my Runners Blueprint System Here. Note – Are you really out of shape? Try this Obese Beginner Running Plan. If you feel confident, then opt for a 2:1 or 1:1 ratios.Īs long as you are doing what’s best for you and staying within your fitness level. If you are a complete beginner, then I recommend that you start off with a 3:1 ratios-meaning that you walk for 3 minutes after every one-minute jog interval.
10 day running challenge free#
So feel free to adjust it as you feel fit.
10 day running challenge how to#
The main purpose of the schedule below is to give you an idea on how to proceed, and it’s not written in stone. Nonetheless, if you prefer low impact exercise, then enroll in a yoga class to reap the strength and flexibility benefits that come with.ĭuring your first week of this challenge, make sure to start where you are at, not where you want to go.ĭuring this week, make sure not to do too much and stay within your fitness level. On your recovery days, I recommend that you cross train and work your body in other ways by doing different forms of cardio, such as biking or swimming you can also hit the weight room and do some resistance training. Make sure to begin each session with a proper warm-up, and wrap it up with a decent cool-down.
If you always wanted to make running part of your life, then here is the 4-week plan to get you running for at least 30 to 40 minutes straight per session.Įach week has a set of three specific workouts you need to do. The 30-Day Running Challenge You Need To Try Keep in mind that runners are not made overnight.Īu contraire my friend, it takes longs months of training for the body to build endurance and get used to the high impact nature of running. So please, feel free to adjust this training schedule and adapt to your needs and training program. Otherwise, if you are not going to heed this ol’ golden advice, then you are better off to stop reading this now and go do something else. Your motto should be to get fit without getting hurt. I hate to sound to sound like a broken record, but as I always say, you should always stay within your fitness level-especially when you’re a beginner runner.
I only recommend products I’d use myself and all opinions expressed here are our own. *Disclosure: This post may contain affiliate links that at no additional cost to you. Just make sure to have a stopwatch to keep tabs on your session and to listen to your body the entire time. The 30 days running challenge below is a mix of the Couch to 5K method and some of my favorite beginner running training guidelines and training tips. Note – Looking for the best Beginner’s Guide To Running?
This 30-day running challenge is all about ensuring that you achieve a high level of consistency, even when all the odds are stacked up against you. You are a skeptic and you know that this is much easier said than done.īut keep in mind that consistency is the secret to building and keeping excellent fitness. So regardless of your current fitness level, your backgrounds, and your age, the program is your perfect opportunity to start taking control over your health and start getting into the best shape of your life. Here is a 30-day running challenge to help build the habit of running into your life and help do it the right way-even if you are a beginner, and been running these last weeks or months sparingly.
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