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4 week running program

Beginners

The overall idea is to start slowly in order to build a solid foundation that we can then later work on. The goal is to be able to run for a whole 30 minutes with minimal effort after 6-8 weeks. This will be accomplished by an incremental increase in running exercises, mixed with 1-2 minute long walking-pauses. The next step will be to slowly increase the overall running time up to about 45-60 minutes. At that step, it's important to bring back the 1-2 minute long walking pauses after every 10-15 minutes running. 

Week 1

Do the following exercise 3 times during the week, or every other day: 2 minutes brisk walking, 2 minutes running with minimal effort. Repeat this for 8 rounds.

Additional 30-45 minutes of other outdoor activities during the week is recommended.

Week 2

Do the following exercise 3 times during the week, or every other day:

2 minutes brisk walking, 3 minutes running with low effort. Repeat this for 8 rounds.

Additional 30-45 minutes of other outdoor activities during the week is recommended.

Week 3

Do the following exercise 3 times during the week, or every other day:

1-minute brisk walking, 3 minutes running with low effort. Repeat this for 8 rounds.

Additional 30-45 minutes of other outdoor activities during the week is recommended.

Week 4

Do the following exercise 3 times during the week, or every other day:

1-minute brisk walking, 4 minutes running with minimal effort. Repeat this for 8 rounds.

Additional 30-45 minutes of other outdoor activities during the week is recommended.

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