Starting from scratch is a start. To run and keep it on time, in addition to a proper training plan requires constancy and motivation. Similarly, haste is not a good travel companion. The most important thing is to enjoy yourself to the fullest. With this training plan to start running from 0 the dream of each year will become a reality.
What do you need to know before you start running?
Before fully launching into the training plan to run in 6 weeks it is important to perform a complete analytics to know if the effort will be supported and make the necessary adjustments.
What material do you need to start running?
Running is an economic sport: no major investments in the material are required, although a base will be required: from running shoes, which will be what you shouldn’t spare financially along with the socks, to the pants and sports shirts for both summer and winter.
It is advisable to add an activity clock or some kind of press control device and dedicated time that allows you to control that everything goes as it should.
6-Week Training to Start Running
The six-week training plan to start running should be a motivation, but not a physical or mental enslaver. Always modify the intensity of the plan according to your starting shape status and your ability to progress.
Week 1: It is important to respect the breaks at all times to let the body recover.
Monday: 6′ walk, 2 runs. Repeat the sequence twice
Tuesday: Rest
Wednesday: 6th walk, 2nd run. Make two repetitions of the dynamic
Thursday: rest
Friday: Active rest of 30th walk
Saturday: 5th walk, 2nd running. 5th walk, 2nd running.
Sunday: rest
Week 2: At this stage, the intensity of the exercise is lowered, but the frequency of realization is increased.
Monday: 4’walking, 2’running, this time with 3 repetitions
Tuesday: Rest
Wednesday: 3 Walking, 1:30. Make this pattern up to four repetitions.
Thursday: rest
Friday: Active rest of 30th walk
Saturday: performs three full series of 4 walkings, 2
Sunday active rest of 50 euros walking
Week 3: during this week, it is recommended to do a “sprint,” increasing the intensity of the dynamic intensity of the previous week to assess how far it can go.
Monday: perform three repetitions of 3 walking, 3
Tuesday: active rest 30th walk
Wednesday: completes four series of 3 walkings, 3rd running
Thursday rest
Friday: active rest 50th walk
Saturday: completes four 4-walking repetitions, 2
Sunday: rest
Week 4: In the fourth week, the pace is slightly lowered to consolidate what has been achieved in the previous one. As the week goes by and the rest of the 6 days of training start running, the intensity of the dynamics will increase.
Monday: perform 3 repetitions of 3′ walking, 3′ running
Tuesday: Rest
Wednesday: 3rd walk, 4th running, with four full repetitions
Thursday: active rest of 30 years
Friday: Rest
Saturday: performs three repetitions tandem 2nd walk, 4o running and ends with 5o walking
Sunday: rest
Week 5: If rests and activation times are respected, in addition to having a balanced diet, you will notice that it increases the resistance slightly, so you can add a greater burden to the rest of the weeks.
Monday: do 3 repetitions of 5th run, 2nd walk
Tuesday: Rest
Wednesday: 4th running, 1st walking during 4 repetitions
Thursday: active rest 30th walk
Friday: Rest
Saturday: complete 3 series of 5th running, 2nd walk
Sunday: rest
Week 6: At the end of this sixth week, it would be advisable to review the indicators of resistance and aerobic capacity.
Monday: hold 3 repetitions 6′ running, 2′ walk
Tuesday: Rest
Wednesday: keep pace 6-30.running, 2nd walk during 4 repetitions
Thursday: active rest 30th walk
Friday: Rest
Saturday: complete 3 repetitions of 7th running, 1st walk and finish with 5th walk
Sunday: active rest 30th walk