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Super-detailed Novice 8-week Running Starter Training Program (starting From Walk)
- Apr 11, 2018 -

Super-detailed novice 8-week running introductory training program (starting from the run) the first week

Jogging and walking on Monday: Jog for 1 minute, walk for 2 minutes, repeat 10 times

Tuesday Walking: easy walking 30 minutes

Wednesday Jogging and walking: jog for 1 minute, walk for 2 minutes, repeat 10 times

Thursday Walking: easy walking 30 minutes

Jogging and walking on Friday: Jog for 1 minute, walk for 2 minutes, repeat 10 times

Saturday jog and walk: jog for 1 minute, walk for 2 minutes, repeat 10 times

Closed on Sunday


Training Tip: In order to increase energy for your training, you can eat fruit or chocolate two hours before you go out, and then drink a moderate amount (about 240g) of sports drinks before you go out, so as to ensure that you have sufficient moisture, It can also supplement sodium and potassium.


the second week

Jogging and walking on Monday: Jog for 2 minutes, walk for 1 minute, repeat 10 times

Tuesday Walking: easy walking 30 minutes

Wednesday Jogging and walking: jog for 1 minute, walk for 2 minutes, repeat 7 times, jog for 2 minutes

Thursday Walking: easy walking 30 minutes

Jogging and walking on Friday: Jog for 4 minutes, walk for 1 minute, repeat 6 times

Saturday Jogging and walking: 4 minutes jogging, 1 minute walk, 6 repetitions

Closed on Sunday

Training Tips: Before starting the training, you can slow down for 2~3 minutes and warm up. After the training, slow down and relax for 2-3 minutes. Do not stretch your joints before running. Instead, you should stretch after training or watching TV in the evening.


The third week

Jogging and walking on Monday: Jog for 5 minutes, walk for 1 minute, repeat 5 times

Tuesday Walking: easy walking 30 minutes

Wednesday Jogging and walking: jog for 1 minute, walk for 1 minute, repeat 4 times, jog for 2 minutes

Thursday Walking: easy walking 30 minutes

Jogging and walking on Friday: Jog for 6 minutes, walk for 1 minute, repeat 4 times, jog for 2 minutes

Saturday jogging and walking: Jog for 6 minutes, walk for 1 minute, repeat 4 times, jog for 2 minutes

Closed on Sunday

Training Tips: Keep your arms relaxed during the run. The elbow was bent 90 degrees while running, swinging arms back and forth between the waists. Fingers bent into relaxed fists, do not let the hand swing wildly in the middle of the upper body.


the fourth week

Jogging and walking on Monday: Jog for 8 minutes, walk for 1 minute, repeat 3 times, jog for 3 minutes

Tuesday Walking: easy walking 30 minutes

Wednesday Jogging and walking: jog for 9 minutes, walk for 1 minute, repeat 3 times

Thursday Walking: easy walking 30 minutes

Jogging and walking on Friday: Jog for 10 minutes, walk for 1 minute, repeat 2 times, jog for 8 minutes

Saturday jog and walk: jog for 11 minutes, walk for 1 minute, repeat 2 times, jog for 6 minutes

Closed on Sunday

Training Tip: Run as early as possible or early evening.


fifth week

Jogging and walking on Monday: Jog for 12 minutes, walk for 1 minute, repeat 2 times, jog for 4 minutes

Tuesday Walking: easy walking 30 minutes

Wednesday jogging and walking: jog for 13 minutes, walk for 1 minute, repeat 2 times, jog for 4 minutes

Thursday Walking: easy walking 30 minutes

Jogging and walking on Friday: Jog for 14 minutes, walk for 1 minute, repeat 2 times

Saturday jog and walk: jog for 15 minutes, walk for 1 minute, jog for 14 minutes

Closed on Sunday

Training Tips: Sometimes you can skip walking and running training and do alternate movements such as cycling 30 to 40 minutes, going to the gym or taking some weight training classes. Intervals during running training allow you to recover more quickly while exercising to new muscles.


Week 6

Jogging and walking on Monday: Jog for 16 minutes, walk for 1 minute, jog for 13 minutes

Tuesday Walking: easy walking 30 minutes

Wednesday Jogging and walking: jog for 17 minutes, walk 1 minute, jog 12 minutes

Thursday Walking: easy walking 30 minutes

Jogging and walking on Friday: Jog for 18 minutes, walk for 1 minute, jog for 11 minutes

Saturday jogging and walking: jog for 19 minutes, walk for 1 minute, jog for 10 minutes

Closed on Sunday

Training Tips: Running is a great way to exercise your bones, so you need to add enough calcium - 1000 mg daily. If you are over 50, you need 1500 mg daily. Low-fat milk, low-fat yogurt and dark green leafy vegetables are all important sources of calcium.


Week 7

Jogging and walking on Monday: Jog for 20 minutes, walk for 1 minute, jog for 9 minutes

Tuesday Jogging and walking: Jog for 20 minutes, walk for 1 minute, jog for 9 minutes

Wednesday jog and walk: Jog for 22 minutes, walk for 1 minute, jog for 7 minutes

Thursday Walking: easy walking 30 minutes

Jogging and walking on Friday: Jog for 24 minutes, walk for 1 minute, jog for 5 minutes

Saturday jog and walk: jog for 26 minutes, walk for 1 minute, jog for 3 minutes

Closed on Sunday

Training Tip: Novice runners usually feel shins, ribs, or knee pain. If you apply ice packs immediately after training, these pains will soon disappear. You can also put the beans in the bag and refrigerate them on your knees. minute. If the pain continues, you need to stop a few days of training.


Week 8

Jogging and walking on Monday: Jog for 27 minutes, walk for 1 minute, jog for 2 minutes

Jogging and walking on Tuesday: Jog for 20 minutes, walk for 1 minute, jog for 9 minutes

Wednesday Jogging and walking: Jog for 28 minutes, walk for 1 minute, jog for 7 minutes

Thursday Walking: easy walking 30 minutes

Jogging and walking on Friday: Jog for 29 minutes, walk for 1 minute

Saturday jogging and walking: Jogging 30 minutes

Closed on Sunday

Training Tip: If you want to breathe fresh air and make your lungs healthy, try not to go to busy streets or run at peak traffic. Find a place with fewer vehicles so that the exhaust can be quickly dispelled. The best thing is to find green belts or parks. As a novice runner, you will soon be able to succeed, but exercise is never ending, let us run for life and cheer it!