A 4-week Running Program

This program is for amateurs who would love to go from 0 to 30 minutes in a faster way, in only 4 weeks.

It is for those who had previously exercised (cycling, mountaineering, swimming) because it is a fast program.

For those who cannot stand this rhythm they can always undergo the 10-week running program.

Run with a constant tempo of 60-70% of what you can run the most, and let your walking be fast walking.

Walking phases are really important. They enable you run more, but have this in mind: Run with a constant speed, not sprint.

Running and Recovery

Let yourself 1 day break between runnings. Don’t run 4 days in a row. It is the best f you run like this:
Monday: 1st day running, Tuesday: Break; Wednesday: 2nd day running; Thursday: 3rd day running, Friday: break; Saturday: 4th day running; Sunday: break.

During break days, your body will prepare for the stress thus becoming stronger and more agile. This is especially true for muscles of the legs as well as for the heart and lungs. Because of this, you need to improve yourselves slowly, since the body needs just a little stress in order to adjust to it.

Your body will adapt itself, recover and become stronger. This is a progress. If you bear the strain and give the body a bigger stress than necessary, you will feel tired and you will risk hurting yourselves.

The more athletic you become, the more your body adjusts to the stress, so you would need less time to recover from the last running.

DO NOT FORGET T RUN CORRECTLY!
WEEK 1

Warming and walking Running-Walking Plan Cooling with walking Time
1st day 10 min 1 min running, 1 min walking (5x) 10 min 30 min
2nd day 10 min 1 min running, 1 min walking (7x) 5 min 29 min
3rd day 10 min 2 min running, 1 min walking (5x) 5 min 30 min
4th day 5 min 2 min running, 1 min walking (7x) 4 min 30 min

WEEK 2

Warming and walking Running-Walking Plan Cooling with walking Time
1st day 5 min 3 min running, 1 min walking (5x) 5 min 30 min
2nd day 5 min 5 min running, 2 min walking (3x) 4 min 30 min
3rd day 4 min 5 min running, 1 min walking (4x) 2 min 30 min
4th day 5 min 8 min running, 3 min walking (2x) 3 min 30 min

WEEK 3

Warming and walking Running-Walking Plan Cooling with walking Time
1st day 5 min 10 min run, 5min walk, 5 min run 5 min 30 min
2nd day 5 min 12 min run, 3 min walk, 5 min run 5 min 30 min
3rd day 10 min 15 min running 5 min 30 min
4th day 6 min 18 min running 6 min 30 min

WEEK 4

Warming and walking Running-Walking Plan Cooling with walking Time
1st day 5 min 20 min running 5 min 30 min
2nd day 5 min 22 min running 5 min 30 min
3rd day 3 min 25 min running 5 min 30 min
4th day 2 min 30 min running 6 min 30 min