8-week running training plan for beginners

The goal of the 8-week running training program for beginners is to allow you to complete 30 minutes (about 2 miles) at a slow and relaxed pace. At the beginning of the training program, the training program mainly focuses on walking and gradually becomes running, which is simple and gradual. If you can continue a 2-mile journey without stopping, you can enter the next training phase. But you may just want to exercise for 2 miles a day. If you do this 3-4 days a week, the study points out that this is enough to help you lose weight or maintain weight and improve many important physical functions, such as cardiovascular, blood pressure, and insulin. Or if you decide to perform more running training, you can continue to use the professional running coach tool to set more training programs. The first 2 miles is the most difficult 2 miles, but if you reach this goal, everything else will become easier. You only need to arrange your time and be patient and step by step to easily achieve your goal.

Before starting your 8-week running training program, take a look at the following four considerations: Back to the top

1. If you are over 40 years old or overweight about 20 kg, you must consult a doctor before starting the training program. However, unless this poses a life-danger to the body, the doctor will encourage you to perform this kind of walk-and-run exercises.

2. plan your time. Only when you schedule the exercise. Include your exercise plan in your itinerary and keep reminding you in different places, such as computers and refrigerator doors.

3. Prepare for bad weather. Everyone will encounter bad weather, but the bad weather will soon pass, and each training session will be better than the last one, so be sure to stick to it and stick to it!

4. Don't rush. If you want to speed up, it may also cause injury and loss. So be patient and step by step. Your goal is to keep running for 30 minutes without stopping, rather than breaking the world record.

WEEK 1: Return to the top

week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	jogging and walking jogging for 1 minute walking for 2 minutes Repeat 10 times	easy walking 30 minutes	jogging and walking jogging for 1 minute walking for 2 minutes Repeat 10 times	easy walking 30 minutes	jogging and walking jogging for 1 minute walking for 2 minutes Repeat 10 times	jogging and walking jogging for 1 minute walking for 2 minutes Repeat 10 times	rest

Training Tips:To increase energy for your training, you can eat fruit or chocolate two hours before you go out, and then enjoy a moderate amount of sports drinks (about 240 grams) one hour before you go out, this not only ensures that you have enough water, but also supplements sodium and potassium.

Week 2: Return to the top

week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
2	jogging and walking jogging for 2 minutes walking for 1 minute Repeat 10 times	walking 30 minutes	jogging and walking jogging for 3 minutes walking for 1 minute repeated 7 times jogging for 2 minutes	walking 30 minutes	jogging and walking jogging for 4 minutes walking for 1 minute repeated 6 times	jogging and walking jogging for 4 minutes walking for 1 minute repeated 6 times	rest

Training Tips:Before starting the training, you can take a slow walk for 2-3 minutes to warm up, and then take a slow walk for 2-3 minutes to relax after the training. Instead of stretching your joints before running, you should stretch your joints after training or watching TV at night.

Week 3: Return to the top

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
3	Jogging and walking Jogging for 5 minutes 1 minute walk Repeat 5x	Walking Easy walking 30 minutes	Jogging and walking Jogging for 5 minutes 1 minute walk Repeated 5 times	Walking Easy walking 30 minutes	Jogging and walking Jogging for 6 minutes 1 minute walk Repeat four times Jogging for 2 minutes	Jogging and walking Jogging for 6 minutes 1 minute walk Repeat four times Jogging for 2 minutes	Rest

Training Tips:Keep your arms relaxed during running. The elbows bend about 90 degrees while running, swinging the arm before and after the waist. Bend your fingers into a relaxed fist. Do not shake your hands in the middle of your upper body.

Week 4: Back to Top

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
4	Jogging and walking Jogging for 8 minutes 1 minute walk Repeated 3 times Jogging for 3 minutes	Walking Easy walking 30 minutes	Jogging and walking Jogging for 9 minutes 1 minute walk Repeated 3 times	Walking Easy walking 30 minutes	Jogging and walking Jogging for 10 minutes 1 minute walk Repeat twice Jogging for 8 minutes	Jogging and walking Jogging for 11 minutes 1 minute walk Repeat twice Jogging for 6 minutes	Rest

Training Tips:If the weather is hot and the sun is violent, you must apply sunscreen, sunglasses and a cap to prevent direct sunlight on your face. If the weather is particularly hot and humid, pay attention to walking and resting. Run as early as possible or in the evening.

Week 5: Return to the top

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
5	Jogging and walking Jogging for 12 minutes 1 minute walk Repeat twice Jogging for 4 minutes	Walking Easy walking 30 minutes	Jogging and walking Jogging for 13 minutes 1 minute walk Repeat twice Jogging for 2 minutes	Walking Easy walking 30 minutes	Jogging and walking Jogging for 14 minutes 1 minute walk Repeat twice	Jogging and walking Jogging for 15 minutes 1 minute walk Jogging for 14 minutes	Rest

Training Tips:Sometimes you can skip walking and running training and do some alternate sports, such as cycling for 30-40 minutes, going to the gym or taking some weightlifting training courses. The interval during running training can help you recover your energy faster, and you can also exercise new muscle groups.

Week 6: Return to the top

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
6	Jogging and walking Jogging for 16 minutes 1 minute walk Jogging for 13 minutes	Walking Easy walking 30 minutes	Jogging and walking Jogging for 17 minutes 1 minute walk Jogging for 12 minutes	Walking Easy walking 30 minutes	Jogging and walking Jogging for 18 minutes 1 minute walk Jogging for 11 minutes	Jogging and walking Jogging for 19 minutes 1 minute walk Jogging for 10 minutes	Rest

Training Tips:Running is a good way to train your bones, so you need to make enough calcium-1000 mg a day. If you are over 50 years old, you need 1500 mg every day. Low-fat milk, low-fat yogurt, and dark-green vegetables are important sources of calcium.

Week 7: Back to Top

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
7	Jogging and walking Jogging for 20 minutes 1 minute walk Jogging for 9 minutes	Jogging and walking Jogging for 20 minutes 1 minute walk Jogging for 9 minutes	Jogging and walking Jogging for 22 minutes 1 minute walk Jogging for 7 minutes	Walking Easy walking 30 minutes	Jogging and walking Jogging for 24 minutes 1 minute walk Jogging for 5 minutes	Jogging and walking Jogging for 26 minutes 1 minute walk Jogging for 3 minutes	Rest

Training Tips:New runners often feel slashes in the front, ribs, or knees. If you get ice applied in time after training, these pains will soon disappear, you can also store beans in a bag and apply them to your knees for 15 minutes. If the pain persists, you need to stop training for several days.

Week 8: Return to the top

week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
8	jogging and walking jogging for 27 minutes walking for 1 minute jogging for 2 minutes	jogging and walking jogging for 20 minutes walking for 1 minute jogging for 9 minutes	jogging and walking jogging for 28 minutes walking for 1 minute jogging for 1 minute	easy walking 30 minutes	jogging and walking jogging for 29 minutes walking for 1 minute	jogging and walking jogging for 30 minutes Sunday	rest

Training tip: to breathe fresh air to make the lungs healthy, do not run in busy streets or during traffic peaks. Find a place with few vehicles so that the exhaust gas can be quickly dispelled. It is best to find some green belts or parks. As a newbie, you will soon be able to succeed, but exercise will never end. Let's cheer for life!