8 weeks running challenge program for beginners

I thought of launching you a 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! :)

I thought of launching you a 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! šŸ™‚

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.

This post contains affiliate links. Please read our Disclaimer for more info.

Here is the challenge:

Plan – 5 km, after only 8 weeks

WEEK 1

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

ā€¢ Tuesday – break

ā€¢ Wednesday – break

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

ā€¢ Friday – break

ā€¢ Saturday – 2 minutes running + 2 minutes walking, 6 times

ā€¢ Sunday – break

WEEK 2

ā€¢ Monday – break

ā€¢ Tuesday – 2 minutes running + 2 minutes walking, 6 times

ā€¢ Wednesday – break

ā€¢ Thursday – 2 minutes running + 1 minute- walking, 8 times

ā€¢ Friday – break

ā€¢Saturday – break

ā€¢ Sunday – 3 minutes running + 2 minutes walking, 5 times

Click To Learn How You Can Lose Weight with a Well-Formulated Plan (An Excellent Fitness and Diet Plan)

WEEK 3

ā€¢ Monday – break

ā€¢ Tuesday – 4 minutes running + 3 minutes walking, 4 times

ā€¢Wednesday – break

ā€¢ Thursday – 4 minutes running + 2 minutes walking, 5 times

ā€¢ Friday – break

ā€¢ Saturday – break

ā€¢ Sunday – 5 minutes running + 1-3 minutes walking, 4 times

WEEK 4

ā€¢ Monday – break

ā€¢Tuesday – 6 minutes running + 3 minutes walking, 3 times

ā€¢Wednesday – break

ā€¢ Thursday – 7 minutes running + 3 minutes walking, 3 times

ā€¢ Friday – 8 minutes running + 3 minutes walking, 3 times

ā€¢ Saturday – break

ā€¢ Sunday – break

WEEK 5

ā€¢ Monday – 10 minutes running + 2 minutes walking, 2 times

ā€¢ Tuesday – break

ā€¢ Wednesday – break

ā€¢ Thursday – 12 minutes running + 2 minutes walking, 2 times

ā€¢ Friday – break

ā€¢ Saturday – break

ā€¢ Sunday – 15 minutes running + 3 minutes walking, 2 times

WEEK 6

ā€¢ Monday – break

ā€¢ Tuesday – 15 minutes running + 3 minutes walking + 10 minutes running

ā€¢ Wednesday – break

ā€¢Thursday – 12 minutes running + 2 minutes walking, 2 times

ā€¢ Friday – break

ā€¢ Saturday – break

ā€¢ Sunday – 15 minutes running + 3 minutes walking + 5 minutes running

WEEK 7

ā€¢ Monday – break

ā€¢ Tuesday – 20 minutes running + 3 minutes walking + 5 minutes running

ā€¢ Wednesday – break

ā€¢ Thursday – 25 minutes of running

ā€¢ Friday – break

ā€¢ Saturday – break

ā€¢ Sunday – 25 minutes of running

WEEK 8

ā€¢ Monday – break

ā€¢ Tuesday – 30 minutes running

ā€¢Wednesday – break

ā€¢ Thursday – 30 minutes running

ā€¢ Friday – break

ā€¢ Saturday – 5 km run

ā€¢ Sunday – break

5 Tips:

1) Warming-Up

ā€¢ Never start running without having the usual warm-up HERE  for several minutes. 

2) Breathing

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

3) Hydration

ā€¢ 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!

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

ā€¢ 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.

Click to Learn about a professional System That Helps You Increase Your Strength, Flexibility, and Stability

5) Rest and Recovery

ā€¢ 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.

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

ā€¢ 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.

If you enjoyed this article, please share it and follow me on Pinterest, Facebook, and Linkedin  

You may also like:

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.