3/31/2023 0 Comments 30 day running challenge![]() ![]() ![]() To qualify for that title, you should already be running a total of around 18 miles per week, including a five-mile long run. An 8-week plan to help beginner runners get faster:Īre you ready? This plan is for ‘advanced beginners’. It will develop endurance, introduce you to speedwork to boost your leg and lung power, and develop ‘pace awareness’ to help you avoid going out too fast. This eight-week plan is for those who can already run five or six miles and want to boost their speed. Though ideally, you’ll complete this plan in 14 weeks. If you feel the plan’s moving too fast, you can repeat any week until you’re ready to progress. It’s better to build gradually so your body gets used to the extra load, rather than push too hard and risk time on the sidelines with injury. Room to manoeuvre: If you’re ready for a greater challenge, skip ahead a week. Goal workout: Run 6-7 miles continuously so you can either race a 5K or finish a 10KĪre you ready? You should have been running for at least 30 minutes, five days per week for at least six weeks, and be able to run three miles or 5K without walking. A 7-week plan to take you from 5K to 10K: It includes some hills and loosely structured speedwork (fartleks) to build that strength. This plan will help you develop the endurance you need to run a 10K, and build the strength to race a 5K. ![]() You’ve run a non-stop 5K, now you want to run further. If you find the plan is moving too quickly for you and want to dial it back, you can repeat any week for as long as you like, until you feel ready to push on. Room to manoeuvre: If you find yourself ready for a bit more of a challenge, you can pick up the pace: On any given day, work out for the same amount of time, but gradually build to a run/walk ratio of 4:2 minutes, then 6:3 minutes. In the first two weeks, you’ll exercise for roughly 30 minutes, five days per week. Goal workout: One hour with run/walk ratio of 2:1Īre you ready? This plan is for the already active, including Stage 1 finishers. A 7-week run-walk plan for beginner runners: At the end of this seven-week plan, you’ll be able to complete 175 minutes of exercise per week, running for approximately twice as long as you walk. And here’s the good news: because you’ll be moving faster, you’ll cover longer distances without adding workout time to your schedule. ‘The best exercise is the one you will do consistently,’ says Blair. You can also use a stationary bike or elliptical trainer, but walking is an excellent foundation for running and holds the convenience trump card. This should be a brisk walk – ‘not a race walk, but not a window-shopping walk either’, says Steven Blair, professor of exercise science at the University of South Carolina, US. Run with friends or go to a parkrun, and track your miles so you can see your progress.īefore your first run, get in the regular exercise habit by walking. ‘You have to teach the brain through experience,’ says Duhigg.īuild a support system: Equip your routine with things that will make you feel good, says Duhigg. Reward yourself: Treat yourself to something you enjoy straight after you exercise, so your brain associates exercise with an immediate reward. ‘You’re creating neural pathways that make the activity a habit.’ ‘The cues have to be consistent,’ says Duhigg. Keep it regular: Run at the same time of day and listen to the same pre-workout music. Write down your cues and rewards and post your plan somewhere you can see it. Make a plan: Duhigg says every habit is made up of a group of cues (time, place, music, other people) a reward (chocolate, massage, smoothie) and a routine (the workout). ‘Once it’s a habit, exercise feels easier and doesn’t take as much willpower when you don’t feel like it,’ says Charles Duhigg, author of The Power of Habit. Let's get started! 1.Your goal is to: get motivated We've developed a five-part programme with expert coach Sam Murphy to help you take your first steps and move towards your first race. ‘If you go further or faster than you’re ready for, your body can’t adapt quickly enough and you’ll get injured.’ Following a plan that is right for you and your goals is really important to ensure you stay motivated and can track your progress. It's all about building up gradually and allowing the body to adapt. ‘You have to start where you are, not where you think you should be,’ says running coach and exercise physiologist Janet Hamilton. You may be a beginner with no experience but that doesn't mean running isn't for you. But once you build routine into your life you'll find yourself itching to get out. Getting out the door is the hardest part of running. ![]()
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