Part of toning up doesn't only mean gaining/maintaining muscles but also working on your cardio! I prepared a running plan that beginners can start with, but you will need motivation and bring up some sweat to pull it through. A very inexperienced runner should just do as much as comfortable to prevent injury, especially on runs that go over half an hour or on the interval runs. For the rest, try to pull through the 12 week plan and you will be rewarded with a better cardio, a fit and fresh you and a goooooood mood!
At the end you will be able to jog for an hour and feel good doing it.
Indication: HR= heart rate
You can measure your heart rate with a simple running watch that includes a belt which you put around your ribcage during the run. It then sends signals to your watch. You can even save your sessions! There are already cheap models for around 20-30 euros which work perfectly fine and are really worth it. Some people also might ask themselves: What are the interval runs for?
Interval runs are good because they make you faster in general. Your body has to adjust to a faster pace and then mainting it for a certain time. Switching this back and worth will make you break a sweat in a very short time. You will notice that with time it will be easier to sprint through for a minute or two if you always practice it. But if you always run the same route in the same time for a longer period of time already, lets say 7 kilometers in 45 minutes you will never get faster because you are not stimulating and pushing your body enough. Also, interval runs are the number one fat burner. Just doing a simple interval but boosting run for 20 minutes can be just as effective as a 50 minute average jog. So you will up your cardio and shed fat. In the parenthesis I wrote the average kilometers per hour to give you an idea of what a "fast" , "slow" or "middle fast" run means to a normal healthy person (and not to an athlete, injured person or someone training for a marathon etc.)
This training plan is designed to help you become a runner with fast progress (that's why the interval runs and the three different kind of runs) and if you already run may be even a better runner (regarding that you are moving in about those areas of pace and distance).
Take this opportunity to get fit, especially now that summer is coming. It is really a joy running outside at this time of the year. For the gym members: This plan works on a treadmill just as good because you have the times right in front of you and you can control the pace easier (also good for the interval runs).
Keep on running and give me feed back and remember you can always come to me if you have questions or ideas.
Coming up by the way is a swiss ball workout and a meal plan which you can follow on the running plan too.
Your Karen :)
12-week FITNESSFOUNTAIN running plan
monday | tuesday | wednesday | thursday | friday | saturday | sunday | |
week 1 | slow run HR ø 150 (7km/h) 20 min. | slow run HR ø 150 (7km/h) 25 min. | |||||
week 2 | slow run HR ø 150 (7 km/h) 30 min. | middle fast run (9 km/h) HR ø 160) 25 min. | |||||
week 3 | slow run ( 7 km/h) HR ø 150 40 min. | middle fast run (9 km/h) HR ø 160) 25 min. | fast run (10 km/h) HR ø 160-170 20 min. | ||||
week 4 | slow run (7 km/h) HR ø 150 50 min. | middle fast run (9km/h) HR ø 160 35 min. | fast run (10 km/h) HR ø 160-170 30 min. | ||||
week 5 | middle fast run (9km/h) HR ø 160 45 min. | fast run (10 km/h) HR ø 160-170 35 min. | slow run( 7 km/h) HR ø 150 60 min. | ||||
week 6 | middle fast run (9km/h) HR ø 160 50 min. | Slow run ( 7 km/h) HR ø 150 60 min. | interval run 1 | ||||
week 7 | middle fast run (9km/h) HR ø 160 60 min. | interval run 2 | fast run (10 km/h) HR ø 160-170 35 min. |
monday | tuesday | wednesday | thursday | friday | saturday | sunday | |
week 8 | fast run (10 km/h) HR ø 160-170 45 min. | interval run 2 | interval run 3 | ||||
week 9 | middle fast run (9km/h) HR ø 160 60 min. | interval run 1 | interval run 3 | ||||
week 10 | fast run (10 km/h) HR ø 160-170 50 min. | interval run 2 | middle fast run (9km/h) HR ø 160 60 min. | ||||
week 11 | fast run (10 km/h) HR ø 160-170 50 min. | middle fast run (9km/h) HR ø 160 45 min. | interval run 1 | ||||
week 12 | interval run 2 | fast run (10 km/h) HR ø 160-170 60 min. | |||||
Interval run 1
Total time: 20 min.
Min. 0-5 | see middle fast run |
Min. 5-8 | 11 km/h HR ø 170-175 |
Min. 8-13 | see middle fast run |
Min. 13- 15 | 11 km/h HR ø 170-175 |
Min. 15-20 | see fast run |
Interval run 2
Total time: 25 min.
Min. 0-5 | See fast run |
Min. 5-8 | 12 km/h HR ø 175 |
Min. 8-12 | See fast run |
Min. 12-15 | 12 km/h HR ø 175 |
Min. 15-20 | See fast run |
Min. 20-22 Min. 22-25 | 12 km/h HR ø 175 See middle fast run |
Interval run 3 : accelerating run
Total time 30 min.
Min. 0-10 | middle fast run |
Min. 10- 20 | fast run |
Min. 20-25 | 11 km/h HR ø 170-175 |
Min. 25-30 | 12 km/h HR ø 175 |
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