8 weeks running challenge program for beginners

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Start with the 8-week beginner running challenge and make running a part of your everyday life.
8 weeks running challenge program for beginners 3

I thought of launching you a challenge, namelly: a running challenge which I hope you will accept :), if I told you I could offer you a program through which to suffer a beautiful and healthy transformation, namely: even from total sedentary to get to run 5 km, in just 8 weeks.?! Would you accept it? Don’t say it’s impossible until you try! 🙂

Running makes you more confident, more resilient, and yes, happier. It is the training in which I am alone, without a coach, without indications, and in which I always seek to overcome myself.

This program is made for people who are not used to sports but have a desire to get started. But without any desire, no one can help you. Plus it is a plan where you only run 3 days a week so the effort is not very high.

I know it’s hard to get moving after years of being sedentary. I went through this so I’m not talking about theory. I had a period of 6-7 years, in which due to the overloaded program I could not move almost at all, combined with poor nutrition, at high time intervals, and lack of rest, led to weight gain, so I reached the point where I said: ENOUGH! You have to make a change in your health! so I DID IT!

However, everyone must be aware that movement is crucial to health. Without it, you will grow older and uglier, and I am not just referring to the physical appearance but to a lot of illnesses that arise from or are aggravated by a sedentary lifestyle.

Here is the challenge:

Plan – 5 km, after only 8 weeks – The Running Challenge

WEEK 1

Monday – 1 minute run + 2 minutes walking, 6 times

Tuesday – break

Wednesday – break

Thursday – 1 minute-run + 2 minutes walking, 8 times

Friday – break

Saturday – 2 minutes run + 2 minutes walking, 6 times

Sunday – break

WEEK 2

Monday – break

Tuesday – 2 minutes run + 2 minutes walking, 6 times

Wednesday – break

Thursday – 2 minutes run + 1 minute- walking, 8 times

Friday – break

Saturday – break

Sunday – 3 minutes run + 2 minutes walking, 5 times

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WEEK 3

Monday – break

Tuesday – 4 minutes run + 3 minutes walking, 4 times

Wednesday – break

Thursday – 4 minutes run + 2 minutes walking, 5 times

Friday – break

Saturday – break

Sunday – 5 minutes run + 1-3 minutes walking, 4 times

WEEK 4

Monday – break

Tuesday – 6 minutes run + 3 minutes walking, 3 times

Wednesday – break

Thursday – 7 minutes run + 3 minutes walking, 3 times

Friday – 8 minutes run + 3 minutes walking, 3 times

Saturday – break

Sunday – break

WEEK 5

Monday – 10 minutes run + 2 minutes walking, 2 times

Tuesday – break

Wednesday – break

Thursday – 12 minutes run + 2 minutes walking, 2 times

Friday – break

Saturday – break

Sunday – 15 minutes run + 3 minutes walking, 2 times

WEEK 6

Monday – break

Tuesday – 15 minutes run + 3 minutes walking + 10 minutes run

Wednesday – break

Thursday – 12 minutes run + 2 minutes walking, 2 times

Friday – break

Saturday – break

Sunday – 15 minutes run + 3 minutes walking + 5 minutes run

WEEK 7

Monday – break

Tuesday – 20 minutes run + 3 minutes walking + 5 minutes run

Wednesday – break

Thursday – 25 minutes of run

Friday – break

Saturday – break

Sunday – 25 minutes of run

WEEK 8

Monday – break

Tuesday – 30 minutes run

Wednesday – break

Thursday – 30 minutes run

Friday – break

Saturday – 5 km run

Sunday – break

5 Tips:

1) Warming-Up

• Never start running without having the usual warm-up HERE for several minutes. 

2) Breathing

• Breathing is very important. It has to be equal and rhythmic. Inhale on the nose and exhale on the mouth.

3) Hydration

• Take a bottle of plain water with you, the kind with a special lid that directs the jet, to be easy to use while you run. More about hydration HERE

4) Buy Special Running Shoes!

• Wear the right footwear, which feels comfortable and cushions your movements, preferably a pair of running shoes.

• Don’t save money here! You can get seriously injured. Go to specialized sports stores, do not buy them from the supermarket, the workers here can recommend exactly what you need.

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5) Rest and Recovery

• Rest days and recovery are very important. The smartest way to grow into a seasonal runner is to start easily and grow gradually, without putting too much stress on your body.

• Running 3 days a week is ideal for beginners. As you become more resistant, you can increase the frequency.

• Rest and recovery days are just as important as running. Rest days between workouts can lead to injury and fatigue.

Try combining the run HERE with healthy eating HERE  to help you in this sports program.

Last Thoughts:

Whether you find that this is a good program or not depends on what your expectations are. It’s not a complete running program, but rather an 8-week challenge that you need to supplement with other activities.

However, this challenge is well-planned and effective in increasing strength, agility, endurance, and speed. Thus, if you’re looking for basic information on running without spending much, then this ebook may well be worth checking out.

In summary, if you’re looking for a simple running program to help you get started on the right foot and set yourself up for successful running days ahead, these guidelines will help ensure you have an enjoyable and beneficial experience.

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