Our beginner running program wasn’t written to make running ‘complicated’ or ‘specialised’. It is made for those who think running can be daunting. We know many people think the idea that humans were born to run does not apply to them. This program aims to make you believe you were born to run and get you out on the trails as soon as possible.
Beginner Running Program
We have set out an 8 week beginner running program to get your running career off the ground. The program includes all the basic principles needed to create a life long runner: STRENGTH. ENDURANCE. SPEED. Below we outline each type of training session, with a calendar to keep you on track for the 8 weeks.
Slow runs will make up 80% of your running training. They should be run at “Conversational Pace”. That is, a pace where you can maintain a conversation without hyperventilating or blurting out each word.
High Intensity Interval Training (HIIT)
HIIT sessions are all about maximum effort. Each session should look like this:
- Warm up with a light jog at a “conversational pace” for 5-10 minutes.
- 4-6 x Intervals // 3 – 4 minute rest break between intervals. Rest breaks can be walking to begin with. Aiming to get to a slow jog prior to the next interval
- Cool down with a light jog at a “conversational pace” for 5-10 minutes.
Strength training sessions should consist of heavy resistance exercises, core work and plyometric training. Focussing on strengthening quads, calves, hamstrings, gluteals and the hip musculature is essential. This will help improve running performance and reduce injury risk! Read more on strength training here.
8 Week Beginner Running Program
Once you’ve finished the 8 week program, you should feel confident in running medium distances around 10km. Where you go next is up to you! Half marathon? Marathon? Ultra-marathons? Read our articles on the 80:20 method of training and our 9 week HIIT training block to take your training to the next step!
If this program has inspired you to take on the trails, we recommend reading “Born To Run”. We guarantee that after reading “Born To Run” you will be running the steepest mountain trails in no time!
Find a friend to run with! Running with some else takes your mind of the task of running and makes it even more enjoyable. No one to run with? Do not fret. Find a nice running path and pay attention to the world around you! A recent study has found that focussing on your surroundings when running improves your running economy and makes running feel easier!! (Shucker et al., 2016).
Schücker, L., Schmeing, L., & Hagemann, N. (2016). “Look around while running!” Attentional focus effects in inexperienced runners. Psychology of Sport and Exercise, 27, 205-212.