8 Week Running Plan For “The Next Usain Bolt”
Running is a great way to lose or maintain weight, improve blood pressure, cholesterol and insulin response. If you want to start exercising follow this running plan which begins with combining walking and running and gradually evolves into more running than walking until you get to the points where you can run 30 min at a slow, relaxed pace.
8 Week Running Plan
Before you begin this 8-week running plan, there are some key points that need to be addressed.
1. If you are over 40 and not accustomed to exercise, or are more than 10kg overweight, make sure to consult with your physician to make sure you are healthy before straining your cardiovascular system.
2. Don’t rush it since you don’t want injuries and your initial goal is to make sure you reach 30 minutes of continuous running.
3. Make sure to schedule your workouts in order to always find time for them.
4. Stick with the program even if you have bad days. That’s a given but you will definitely bounce back.
Week 1
Monday: run 1 min then walk 2 min (repeat 10 times);
Tuesday: walk 30 min;
Wednesday: run 1 min then walk 2 min (repeat 10 times);
Thursday: walk 30 min;
Friday: run 1 min then walk 2 min (repeat 10 times);
Saturday: run 1 min then walk 2 min (repeat 10 times);
Sunday: rest.
Week 2
Monday: run 2 min then walk for 1 min (repeat10 times);
Tuesday: walk 30 min;
Wednesday: run 3 min then walk 1 min (repeat 7 times), run 2 min;
Thursday: walk 30 min;
Friday: run 4 min then walk 1 min (repeat 6 times);
Saturday: run 4 min then walk 1 min (repeat 6 times);
Sunday: rest.
Week 3
Monday: run 5 min then walk 1 min (repeat 5 times);
Tuesday: walk 30 min;
Wednesday: run 5 min then walk 1 min (repeat 5 times);
Thursday: walk 30 min;
Friday: run 6 min then walk 1 min (repeat 4 times), run 2 min;
Saturday: run 6 min then walk 1 min (repeat 4 times), run 2 min;
Sunday: rest.
Week 4
Monday: run 8 min then walk 1 min (repeat 3 times), run 3 min;
Tuesday: walk 30 min;
Wednesday: run 9 min then walk 1 min (repeat 3 times);
Thursday: walk 30 min;
Friday: run 10 min then walk 1 min (repeat 2 times), run 8 min;
Saturday: run 11 min then walk 1 min (repeat 2 times), run 6 min;
Sunday: rest.
Week 5
Monday: run 12 minutes then walk 1 min (repeat 2 times), run 4 min;
Tuesday: walk 30 min;
Wednesday: run 13 min then walk 1 min (repeat 2 times), run 2 min;
Thursday: walk 30 min;
Friday: run 14 min then walk 1 min (repeat2 times);
Saturday: run 15 min the walk 1 min, run 14 min;
Sunday: rest.
Week 6
Monday: run 16 min then walk 1 min, run 13 min;
Tuesday: walk 30 min;
Wednesday: run 17 min then walk 1 min, run 12 min;
Thursday: walk 30 min;
Saturday: run 19 min then walk 1 min, run 10 min;
Sunday: rest.
Week 7
Monday: run 20 min then walk 1 min, run 9 min;
Tuesday: run 20 min then walk 1 min, run 9 min;
Wednesday: run 22 min then walk 1 min, run 7 min;
Thursday: walk 30 min;
Friday: walk 24 min then run 1 min, run 5 min;
Saturday: run 26 min then walk 1 min, run 3 min;
Sunday: rest.
Week 8
Monday: run 27 min then walk 1 min, run 2 min;
Tuesday: run 20 min, walk 1min, run 29 min;
Wednesday: run 28 min then walk 1 min, run 1 min;
Thursday: walk 30 min;
Saturday: run 30 min;
Sunday: rest.
When you are done with this 8-week running plan, you might decide that you want more. You’ve reached a level of discipline and fitness that will allow you to keep updating your running goals. So grab your favorite pair of running shoes and go for a jog.
