4 Week Running Plan – Fast-Track Beginners Running Program

This running plan is for beginners to go from 0 to running 30 minutes nonstop - in 4 weeks.

WHO SHOULD FOLLOW THIS RUNNING PROGRAM?

This plan is suitable for beginners who are fit and have exercised before (e.g. cycling, rowing, etc.), but are novice runners. Therefore, you should be able to walk briskly for 30 minutes several times a week before you start this program. If you can’t, start with the 10-week plan for beginners.

If you are already able to run, then join the program at the appropriate level. However, consider that being able run for 10 minutes nonstop once a week is easier than running it 4 times per week. Therefore, be objective. This program is only 4 weeks long anyway. That’s nothing. Hopefully you’ll be running regularly lifelong.

Your aim is to make small, consistent steps, not huge leaps. Running isn’t something you learn and the next day you can run. Progression is gradual. Your body has to adapt to the high-impact of running. This doesn’t happen instantly. With every run, your joints, muscles, tendons, ligaments and bones get stronger and more robust. You slowly adapt and improve your running style to be more efficient and rhythmical. It is then that you really start to enjoy running.

RUNNING INTENSITY

During the running phase of the workout, you should be running at moderate intensity. This corresponds to about 70% of maximum heart rate and you should be able to pass the “talk test”. Passing the “talk test“ means that you are able to speak in sentences, if running with a running partner. However, if you can only answer in one word grunts you are running too fast. On the other hand, you should not be able to carry on long conversation and give paragraph style answers.

RUNNING & RECOVERY

Try to allow for a day of recovery between your running workouts and avoid running 4 consecutive days. It is during recovery that your body adapts to the stress of the workout by getting stronger and fitter. This goes for your leg muscles, as much as for your heart and lungs. This is why you want to progress slowly, because you need to stress your body with small stresses. You body recovers, adapts, becomes stronger. This is progression. However, if you place too great a strain on your body, you become tired, sore and risk injury. As you become increasingly athletic, your body becomes accustomed to the cycle of stress and recovery and you require less time to recover from your previous run.

the RUNNING PROGRAM

This is a 4-week run/ walk plan consisting of 4 workouts a week. If you only manage to fit 3 workouts into one week, add it to the following week. If you move on to the next week but don’t feel able to do the workout, stay on the previous level until you’re ready. Don’t worry about it. Listen to your body and go at your own pace. Some people will repeat a workout early on and then whiz through the rest without problem, others may find the fourth week more challenging and some may have no problems at all. Everyone is different.

Don’t forget to stretch before and after your workout. Also, check with your doctor before starting a new exercise program, especially if you have a medical condition.

WEEK 1

WEEK 2

 WEEK 3

 WEEK 4

5 Comments on "4 Week Running Plan – Fast-Track Beginners Running Program"

1. 

   tina December 8, 2011 at 12:02 am · Reply

   What the is running speed? (treadmill speed…)

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     admin December 8, 2011 at 12:34 am · Reply

     Speed isn’t important in beginner running programs, it only becomes more important later at the intermediate level. Beginners should focus on running for 30 minutes continuously. In order to gauge whether you are pushing yourself hard enough, or too hard, you can monitor your heart rate or simply go by how you feel. If you’re pushing too hard, reduce speed or the length of the running interval. If you’re not pushing hard enough increase speed or the length of the running interval. Generally healthy beginners can aim to exercise at moderate-intensity. Read about exercise intensity/ training zones here. Basically, it’s a process of trial and error. By the time you finish the first workout, you’ll have a good idea of how fast to run in order to get through the workout.

     I guess the short answer to your question is: whatever speed gets you through the workout – and that varies from person to person. It may seem very slow if you’re comparing yourself with seasoned runners. But they too had to start somewhere. Just listen to your body and you’ll get there! Good luck and have fun!

2. 

   Stacey January 24, 2012 at 10:58 am · Reply

   Hii :]
   I just want to say your website is fantastic and I have learnt so much from it :]

   Secondly, I have finally completed the 4 week running plan and I feel fantastic so thank you :]

   however…I have got a slight problem now..I keep getting blisters on the arches of my feet I am going to buy some more running trainer’s as I feel I need more support when I run so I’m hoping this may tackle my blister problem..if it doesn’t, I haven’t got a clue what I could do?

   I do wear the correct running socks as well

   • 

     admin January 24, 2012 at 11:56 am · Reply

     Thanks Stacey! It’s great to get positive feedback! I’m glad you’ve completed the 4 week running plan and are loving it! Isn’t running awesome?

     I’m sorry to hear that you’re suffering with blisters. Blisters are generally caused by
     1) Running shoes that are too small or tied too tightly.
     2) Friction, e.g. between the sock and the skin.
     3) Sweaty feet/ wet conditions that generate a lot of moisture.

     To prevent blisters:
     1) Because your feet swell during running, your running shoe should be a 1/2 size bigger than your normal shoe size.
     2) Buy running socks, which are made out of synthetic fabrics that suck the moisture away from the feet, which reduces friction between the sock and feet. Make sure that the socks are seamless and smooth. If you’ve got those already and are still getting blisters, try double-layer running socks.
     3) Also, try putting a little Vaseline or Body Glide on the area you get the blisters.

     I hope these tips help. Good luck and happy running!

3. 

   marie January 26, 2012 at 10:21 pm · Reply

   Hi – I have been running for about 8 months now and am at this 1 mile hurdle. I can do about a 7.5 mile but then I just can’t breath. My body could go on for another two miles but my throat feels like it is closing up. Granted I can take a break, walk about 1/2 mile then pick up running again.

   I feel like I should be running 3 miles easily at this point.

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