The 8-week running plan from the fitness experts at FitForFun will help anyone who wants to get going again in the new year.
The days are getting longer again, the temperatures in many places are already as warm as in spring. In order to get rid of the accumulated winter fat again, our plan for regular jogging units is suitable. With a sporting goal in mind, a training plan gives you more structure and guidelines, making it easier for you to start a healthier lifestyle.
With our running plan, even beginners can become jogging pros in just 8 weeks. Perhaps you would like to make it your goal to finally run 5 km, 10 km or even a competition? With regular training and the running plan, you can do it in the next two months!
PDF download: 8-week running plan against winter bacon (PDF) at CHIP.de
Schedule a short run every other day of the week. For example, you can implement one unit of the running plan on Monday, Wednesday and Friday. You can also vary the days if you want to be more flexible with your workout.
Easy running pace
Start by breaking in at an easy pace. “Easy pace” means that you can still have a good conversation while running without getting out of breath. If you train with a heart rate monitor, this corresponds to a heart rate range of approximately 70 to 80 percent of the maximum heart rate. At this pace you train your basic endurance.
Slow increase in speed
On the second day of training, on the other hand, things should go a little faster. In the tempo run, you have to make an effort not to slow down, but you shouldn’t sprint either. When training with a heart rate monitor, this speed corresponds to a heart rate range of 85 to 88 percent of the maximum heart rate. At this pace you train your speed while running.
Monday: 20 min easy pace 15 min core strengthening (sit-ups, plank etc.)
Wednesday: 20 min brisk pace without a break
Friday: 30 min easy pace
Sunday: Optional: 25 min core strengthening (sit-ups, plank etc.) stretching
If you like, you can also do a little stretching on the fourth day. This promotes muscle regeneration and ensures that you are ideally prepared for the new week.
Monday: 20 min easy pace 15 min core strengthening
Wednesday: 30 minutes brisk pace, if possible without breaks
Friday: 40 min. easy pace
Sunday: optional: 25 min core strengthening stretching
Do 30 minutes of non-stop jogging still feel like a marathon? Stay tuned or try this beginner running guide.
Running for beginners – jogging without a break: How to do 30 minutes at a time
Monday: 30 min easy pace 15 min core workout
Wednesday: 10 min easy pace, 5 x 2 min flat
Friday: 40 min. easy pace
Sunday: optional: 25 min core strengthening stretching
Monday: 30 min easy pace 15 min core workout
Wednesday: 10 min easy pace, 8 x 2 min flat
Friday: 50 min easy pace
Sunday: optional: 25 min core strengthening stretching
Monday: 10 Min. curls, 20 Min. nice, 10 min. curls
Wednesday: 10 min easy pace, 8 x 2 min flat
Friday: 50 min easy pace
Sunday: optional: 25 min core strengthening stretching
Also interesting: Musculature – stretching before or after exercise? fitness expert answers
Montage: 10 Min. curls, 20 Min. nice, 10 min. curls
Wednesday: 10 min easy pace, 10 x 2 min flat
Friday: 50 min easy pace
Sunday: optional: 25 min core strengthening stretching
Montage: 10 Min. curls, 30 Min. nice, 10 min. curls
Wednesday: 10 min easy pace, 10 x 2 min flat
Friday: 50 min easy pace
Sunday: optional: 25 min core strengthening stretching
Montage: 10 Min. curls, 30 Min. nice, 10 min. curls
Wednesday: 10 min easy pace, 8 x 2 min flat
Friday: Break!
Sunday: 10 km competition in 49:59 min
After running, the body needs regeneration. Ingo Froboese from the Cologne Sports University presents stretching exercises that initiate the recovery process for the organism after exertion.
