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Week 1 Day 1: Warm-Up

The document outlines a 4-week training plan with daily workouts to help a runner build up endurance. Each week increases the duration of running intervals and decreases walking recovery periods. The plan aims to help the runner progress from 1 minute running / 5 minute walking intervals in week 1 to a continuous 20 minute run by week 4.

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70 views

Week 1 Day 1: Warm-Up

The document outlines a 4-week training plan with daily workouts to help a runner build up endurance. Each week increases the duration of running intervals and decreases walking recovery periods. The plan aims to help the runner progress from 1 minute running / 5 minute walking intervals in week 1 to a continuous 20 minute run by week 4.

Uploaded by

sdkanse
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Week 1:

Day 1 : After a 5-10 minute warm-up with a brisk walk, begin your run/walk intervals. Run at
an easy pace for 1 minute, then walk for 5 minutes. Repeat that sequence 3 times.
Day 2: Run at an easy pace for 1 minute, then walk for 4 minutes. Repeat that sequence 3
times. Try to work on using proper running form.
Day 3: Rest. (Learn about the importance of rest days.)
Day 4: Run at an easy pace for 2 minutes, then walk for 4 minutes. Repeat that sequence 3
times. Try to work on proper breathing to help avoid side stitches.
Day 5: Rest or cross-train (activity other than running).
Day 6: Run at an easy pace for 3 minutes, then walk for 3 minutes. Repeat that sequence 3
times.
Day 7: Rest.

Week 2:
This week you're going to continue increasing the amount of time you're running and decrease your
walking intervals.
Here are your workouts for this week:
Day 8: Run at an easy pace for 4 minutes, then walk for 2 minutes. Repeat that sequence 3
times.
Day 9: Rest or cross-train.
Day 10: Run at an easy pace for 5 minutes, then walk for 2 minutes. Repeat that sequence 3
times.
Day 11: Run at an easy pace for 6 minutes, then walk for 2 minutes. Repeat that sequence 3
times.
Day 12: Rest.
Day 13: Run at an easy pace for 7 minutes, then walk for 2 minutes, then run at an easy pace
for 7 minutes.
Day 14: Rest or cross-train.

Week 3:
Running should feel a little bit easier this week. If you're still struggling, don't worry -- you'll start
seeing improvements very soon, as long as your maintain your consistency.
Here are your workouts for this week:
Day 15: Run at an easy pace for 8 minutes, then walk for 2 minutes. Repeat that sequence
twice.
Day 16: Rest.
Day 17: Run at an easy pace for 10 minutes, then walk for 2 minutes. Repeat that sequence
twice.
Day 18: Rest or cross-train.
Day 19: Run at an easy pace for 12 minutes, then walk for 2 minutes, then run at an easy
pace for 6 minutes.
Day 20: Run at an easy pace for 13 minutes, then walk for 2 minutes, then run at an easy
pace for 5 minutes.
Day 21: Rest.
Week 4:
You now have three weeks of running under your belt, and you should be feeling really good about
your progress. This week you're going to keep making small increases in your running intervals. If
you feel like you need a motivation boost, check out these tips for staying motivated to run.
Here are your workouts for this week:
Day 22: Run at an easy pace for 14 minutes, then walk for 2 minutes, then run at an easy
pace for 5 minutes.
Day 23: Rest or cross-train.
Day 24: Run at an easy pace for 15 minutes, then walk for 2 minutes, then run at an easy
pace for 4 minutes.
Day 25: Rest.
Day 26: Run at an easy pace for 16 minutes, then walk for 1 minute, then run at an easy
pace for 4 minutes.
Day 27: Rest or cross-train.
Day 28: Run at an easy pace for 18 minutes, then walk for 1 minute, then run at an easy
pace for 3 minutes.
Day 29: Rest.
Day 30: Congratulations on making it to Day 30! Try walking for 5 minutes to begin and end
the workout (your warm-up and cooldown), and run for 20 minutes in between.

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