6KM in 6 WEEKS || Running for Beginners

  

Running is a popular & effective method of exercise as it is low cost and can be done anytime and anywhere. Regular running helps to build strong bones, strengthen muscles, improve cardiovascular fitness, burn kilojoules and help maintain a healthy weight.

Whether your goal is to get fit, maximise your overall fitness alongside other forms or exercise, lose weight, complete a race, or simply enjoy the social benefits - running has something to offer for all ages and fitness levels.

Some general tips for beginners:

- If you feel out of shape, are recovering from injury or are worried about an existing condition - see your doctor for a check-up before you start a running program. This is especially important if you are over 40 years, are overweight, have a chronic illness or haven't exercised in a long time.

- If you have not been active for a while, you may need to build your fitness levels gradually by walking, then jogging (then a mix of both) before you move on to running. Ideally this would need to be done over a couple of months.

- Make sure you warm up thoroughly before you head out. Start each run with a gentle warm-up of at least five minutes. This can include quick walking, marching on the spot, knee lifts, side stepping and climbing stairs.

- Cool your body down with light stretches when you return. Focus on the major muscles groups you have been using (quadriceps, calves, hamstrings etc).

- Make sure you fuel your body with a healthy diet and plenty of fluids. Water intake is especially important in the 24 hours before your run to avoid dehydration. And of course, remember to replace your fluids after your run by drinking plenty of water and a healthy meal.

- Allow at least two complete rest days per week to avoid overtraining, which can lead to injury. Consider other low impact activities, such as swimming, at least once each week. Remember – it is better to run twice a week, every week, than to run every day one week and then do no running for the next three weeks.

- Do not wear your old sneakers. Poorly fitted shoes are a common cause of injuries. There are many types of trainers on the market, so get advice from a specialist running retailer who will assess your foot and find the right shoe for you.

- If you injure yourself while running, stop immediately and seek medical advice.

I have designed the training plan below for beginners....Enjoy!

Mel
xo

 

6KM RUNNING TRAINING PLAN (For Beginners)
	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
WEEK 1	(Run 1min, Walk 1min) x 10	Rest	(Run 2mins, Walk 4 mins) x 5	Rest	(Run 2mins, Walk 4 mins) x 5	Rest	Rest
WEEK 2	(Run 3mins, Walk 3mins) x 5	Rest	(Run 3mins, Walk 3mins) x 5	Rest	Rest	(Run 5mins, Walk 3 mins) x 5	Rest
WEEK 3	(Run 7mins, Walk 3mins) x 3	Rest	(Run 7mins, Walk 2mins) x 3	Rest	(Run 9mins, Walk 2mins) x 3	(Run 5mins, Walk 5mins) x 4	Rest
WEEK 4	Rest	(Run 9mins, Walk 2mins) x 3	(Run 10mins,Walk 2mins) x 2 Then run for 5mins	Rest	(Run 10mins, Walk 3mins) x 3	Rest	Rest
WEEK 5	(Run 9mins, walk 1min) x 3	(Run 12 mins, walk 2 mins) x 2 Then run for 5 mins	Rest	(Run 9mins, Walk 1min) x 4	Rest	Rest	(Run 9mins, Walk 1 mins) x 4
WEEK 6	Rest	(Run 15mins, Walk 1min) x 2	Rest	(Run 12mins, Walk 3mins) x 3	Rest	Rest	Run 6km Race!!