So start week four by watching your training unfold with success. This week brings about the moment of truth, the day when your jogging time surpasses your running time. The last week of the challenge is time to bust your behind and feel the benefits of a solid running foundation. Week three= (three days x +30 minutes) = +90 minutes of exerciseĭo you feel closer to a marathon with each step? Good, because it’s just around the corner. Don’t forget to repeat this three times with rest in between for optimal performance! This is followed by another job for three minutes and walk for three minutes. Week three challenge is to jog for one and a half minutes, then a walk for one and a half minutes. This week you should reach for at least 30 minutes, or you could even go longer than that - your choice! Now you want to set the number at one and a half and three minute intervals, since you’ve mastered the basics.
Don’t forget to warm up for two to five minutes, then begin with the running and walking routine. The third weeks’ challenge is to match both the times of your run and walk. We thought we were training for a marathon? Let’s up the intensity for week three. Week two = (three days x 30 minutes) = 90 minutes of exercise To challenge the body in the second week, try combining one and a half minutes of jogging then two minutes of walking to complete 30 minutes total. Do this again three times a week with a day of rest in between, so that you don’t burn out too early. Remember to warm up for a good five minutes before quickening the pace Begin the second week with 30 minutes of exercise - your choice of walking or jogging, or mix them up for a challenge. You’re in for a surprise in week two as you begin to up the intensity. Week one = (three days x 20 minutes) = 60 minutes of exerciseīut you can do much better than that, right? Week Two Jog for one minute then walk for a one-and-a-half minutes. To build up endurance and intensity, try mixing intervals of jogging and running. This is not only the optimal starting point for those trying to build a running foundation, it’ also the suggested amount of exercise you should do during the week. Try getting this done three days of the week - say Monday, Wednesday, and Friday for example, but choose any days you like - to give your body plenty of time to rest in between. Then, start off week one with just 20 minutes of your choice: Walking, jogging, or a combination of both.
Week Oneīefore you begin, ease into it with a five-minute warm-up jog. Before you begin, be sure to grab a stopwatch to measure time as you go. We’ve come up with a simple, four-week schedule that makes use of the “ couch-to-5K” method and other beginner running regimens. Signup & Get Early Bird Access To Our Personal Fitness App So you want to call yourself a “runner,” but have no idea where to start? Try our 30-day beginners’ running challenge!
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