Is your running history over the years littered with more stops, starts, detours and long (long) pauses than the most meandering trail? Is the only incline you’ve encountered lately the inclination to stay in bed and skip a workout (hey, no judgement)? With over 1k of you Googling ‘running plan’ monthly, it seems like trying to nail a sustainable pavement-pounding schedule is high on many of your priority lists.
And with good reason, as running has many benefits: one study showed that runners have a 25-40% reduced risk of premature mortality, living approximately three years longer than non-runners; another review revealed that high-impact, weight-bearing activities such as running increased bone mass, lowering the risk of osteoporosis and fractures.
Well, look no further. This four-week run plan designed by PT and run coach Tashi Skervin-Clarke will, er, jog you back into running (yes, even you!) by the end of it. Rest assured – long-term running is within everyone’s reach (for all to take in their stride…#sorrynotsorry).
Designed to increase your stamina, fitness, and strength, the plan is easy to follow – all you need to do is stick with it. Every session is followed by a rest day so you’ll have plenty of time to recoup and recover.
Are you ready? Let’s go.
Whom is this running plan for?
This plan is aimed at anyone who runs but finds that they hit a wall only a mile or so from home. Over the next four weeks, you’ll build both your strength and stamina as you work towards becoming comfortable with running non-stop for 30 minutes.
Do I need to be a certain fitness level to start this running plan?
So this plan isn’t aimed at complete fitness newbies. You’ll need to have a base-level of fitness under your belt – if you do regular classes or stay moderately active during the week, you should be able to do this. However, you do not need to be able to currently run 5K to start this plan; that’s what the next four weeks are for!
What are the benefits of a 4-week plan to start running again?
So many! Let us list the ways!
Hitting your weekly movement goal
Research suggests you should be doing 150 minutes of moderate intensity exercise or 75 minutes of vigorous intensity per week – running falls into the vigorous intensity category which means that running for 30 minutes a few times a week will ensure you’re getting the recommended amount of movement needed for a healthy body. Win!
Improving your stamina
Also, running is a great way to improve your aerobic fitness. This will help to increase your stamina and it will even help to make daily tasks such as walking upstairs feel easier. As a type of cardio conditioning that builds your endurance, you’ll also increase your VO2 max. This will allow your body to become more efficient at consuming oxygen from your blood so that you can exercise for a longer time – imaging how good you’re going to feel when you do something you never even thought possible!
Increase your Vit-D!
You get most of your vitamin D from sun exposure, so if you’re finding that you’re spending more time than usual indoors then now’s the time to commit to a regular 30-minute run. Vitamin D can help ward off depression, according to this study, strengthening your body and preventing type 2 diabetes.
The schedule for your running plan
On the plan, you’ll notice that it’s not just about doing more runs, but different types of runs. They will tax your body in unique ways and help to increase both your speed and stamina. They will also help to keep you feeling motivated throughout the plan as no two runs are the same!
Each week you’ll do three runs per week, and one strength and conditioning session.
So, if you’re ready, let’s get going!
Week 1 of your 4-week plan to start running again
Monday: Five-minute steady run, 60 seconds walk, repeat three times
Tuesday: Rest day
Wednesday: Bodyweight workout
Thursday: Rest day
Friday: 15 mins easy run or walk – this can be a mixture of running and walking so long as you’re continuously moving for 15 minutes.
Saturday: Speed intervals
- Run for 30 seconds at 80% of your fastest pace
- Recover (complete rest) for 60 seconds
- Repeat 10 times
Sunday: Rest
Week 2 of your 4-week plan to start running again
Monday: Seven-minute steady run, 60 seconds walk, repeat three times
Tuesday: Rest day
Wednesday: Speed intervals
- Run two minutes at tempo pace (7-8/10 effort), followed by 90 seconds of recovery. Repeat three times.
After you’ve completed the three rounds, take three minutes of complete recovery.
- Run for one minute (8-9/10 effort), followed by 60 seconds’ recovery. Repeat three times.
After you’ve completed the three rounds, take three minutes’ complete recovery.
- Run for 30 seconds (9-10/10 effort), followed by 60 seconds’ rest. Repeat three times.
Thursday: Rest day
Friday: 15-minute progression run
- Run at an easy pace (walk if needed) for eight minutes.
- as soon as you hit the eight-minute mark, turn around and head back to your start point. The catch is, you need to get back to your start point in seven minutes or quicker.
Saturday: Bodyweight-strength workout
Sunday: Rest day
Week 3 of your four-week plan to start running again
Monday: 10-minute steady run, 60-second walk, repeat twice.
Tuesday: Rest day
Wednesday: Intervals session
- Run for 5 minutes at tempo pace (7.5/10 effort)
- Recover for 90 seconds recovery
- Repeat four / five rounds
Thursday: Rest day
Friday: 20 minute easy run – run continuously at an easy a pace as you need
Saturday: Bodyweight-strength workout
Sunday: Rest day
Week 4 of your 4-week plan to start running again
Monday: 10-minute easy run, 5 mins tempo run (7.5/10), 10-minute easy run
Tuesday: Rest day
Wednesday: 15-minute steady run, followed by 60-second walk. Repeat twice
Thursday: Rest day
Friday: 30-minute easy run
Saturday: Bodyweight-strength workout
Sunday: Rest day
Bodyweight-strength workout on your running plan
Each week you’ll also do one 25-minute bodyweight-strength workout – this will help maintain and build muscle and help you on your runs.
Do:
- 30 seconds of exercise A followed by 30 seconds of exercise B
- Catch your breath
- Repeat each superset three times
- Rest for one minute
- Move onto the next superset
Superset 1
A) Air squat
a) Standing with your feet hip-width apart, hinge at your knees to come into a squat position – making sure your knees track over your toes and don’t extend past.
b) With the weight in your heels push back up to standing, squeezing your glutes at the top.
B) Walk out with push-up
a) Stand with your feet hip-width apart, then bend over and place your hands on the floor in front of your feet.
b) Walk your hands away from your body until you’re in a plank position, then bend your elbows and lower your chest towards the floor in a push-up.
c) Press back up to plank position and walk your hands back to your feet to return back to standing.
Superset 2
A) Bird dog
a) Come on to your hands and knees, keeping your core engaged. Extend your left arm out in front of you and kick your right leg as far as you can behind you, pushing through your back heel.
b) With control, bring your arm and leg back towards your body, keeping your core tight. Repeat on your other side.
B) Alternating single-leg deadlift
a) Stand with one foot on your mat – with a slightly bent knee – and one foot slightly raised.
b) Hinge at your hips to push your bum and raised leg backwards until your upper body forms a flat line.
c) Use your glutes to return to standing, trying to keep your raised leg floating off of the ground. Repeat on your other leg.
Superset 3
A) Reverse lunges
a) Keeping your back straight, engage your core muscles and place your hands on your hips to stay balanced.
b) Take a big step backwards with your right foot and bend your knee until your right thigh is parallel to the floor. Allow your back heel to lift, but don’t let your knee touch the floor.
c) Step back to the starting position, then repeat on your opposite leg.
B) V-sits
a) Lying on your mat, extend your arms and legs out.
b) Using your core and keeping your legs straight, bring your hands and toes up to touch. Lower, tapping your hands and feet to the floor and repeat.
Superset 4
A) Lateral crawls
a) Start on all fours, in tabletop position. Lift your knees a few inches off the mat.
b) Move to the right by stepping your rightarm and right leg out laterally.
c) Follow by stepping your left arm and leg to the right to return to tabletop position.
d) Step your left arm and leg out to the left. Follow with your right arm and leg.
e) Repeat this, moving laterally side to side.
B) Glute bridge
a) Lie on your back, knees bent. Pushing down with your heels, lift your hips until you have a straight line from your knees to shoulders.
b) Without over-arching your lower back, squeeze your bum as hard as you can at the top, then roll down.
Superset 5
A) Alternating curtsy lunges
a) Take a big step back with your left leg, crossing it behind your right. Keeping your body upright, bend your knees until your right thigh is nearly parallel to the floor.
b) Return to the start and repeat, alternating legs.
B) Mountain climbers
a) Start in a high plank position with your hands shoulder-width apart.
b) Bring your right knee in towards your right elbow and back to the starting position, then do the same with your left knee, creating a running motion.
Disclaimer: This workout is a guide only. If you’re experiencing discomfort, please don’t hesitate to seek a trainer’s or medical professional’s guidance.
This story originally featured in Women’s Health UK.
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