Our beginners training plan is a 24-day training schedule, spread over 8 weeks, with an activity planned for 3 days a week.
To achieve the combined benefit of fitness and rejuvenation, it is important to plan your activity and start with the right method.
In order to follow the beginners training plan you should possess one or more of the following pre-requisites:
You should be able to complete a 30-minute run, which should combine a 5:1 ratio of running and walking
You should have the ability to run for 3 days a week
You should be able to spend at least 30 minutes to 90 minutes day, thrice a week for the whole duration.
Beginners Plan
A training plan designed specially for anyone new to running. Click Here
Notes
Descriptions of the terms used in the training plan. Click Here
Points To Remember
A few things to bear in mind when using this plan. Click Here
Run (Mins.) means the number of minutes you are required to run on each day
Walk (Mins.) means the number of minutes you are required to walk on each day
No. of times means the number of times you are required to repeat the session of running and walking combined
Total time (Mins.) is the total number of minutes you spend doing the total training activity for that day
For you to be successful in this beginners training plan, you need to possess certain important characteristics or attributes beforehand. Most of these are primarily related to the mindset and psychological make-up of the runner.
The most important qualities required are:
Subject knowledge: Knowledge about running terms, basic techniques
Health: Nutritious intake, accurate body weight and composition, no fatigue, soreness, should be able to handle injury
Mindset: Should possess confidence, motivation and ability to handle stress
Consistency: Should be able to maintain the rhythm
The main working principle of the beginners training plan is the slow progression. You will notice that activity repetition is increased gradually and this is done only on the first day of the week. This implies that while you trained for 30 minutes on day 1 of the 1st week, you actually trained for 60 minutes on the 1st day of the last (8th) week. However, you ran and walked for the same time .i.e. 5 mins and 1 min respectively.
The only difference is that while you repeated the whole schedule only 5 times on the first day, you repeated it for twice the number of times on the 1st day of the 8th week.
It is up to you to decide on which three days of the week to run. If required, you can even change the days in a particular week. On the days you are not training, you can either rest or cross train, if your stamina allows.
It is advisable to rest for 1-2 days and cross train for 2-3 days. You can take up an easy and fun-filled aerobics class or a relaxing yoga session in this duration.
Finally, it is important for you to maintain a 10-minute warm up and cool down schedule before and after each training session.
