Contents
Introduction
Are you ready to kickstart your running journey and reach your fitness goals? Don’t fret, because we’ve got your back every step of the way, quite literally! This beginner running workout plan is tailored to guide you, regardless of your age. It spans four weeks, but you can seamlessly incorporate these routines into your new gym plan for as long as you see fit.
Whether you used to effortlessly tackle six miles during your college days or have never even completed a lap around a track, these workouts are thoughtfully designed to strengthen your running abilities while gradually increasing your endurance.
This comprehensive guide, crafted by certified personal trainer and running coach Paizley Longino from STRIDE Fitness, comes equipped with upper and lower-body strength cross-training routines, stretching advice, and recommendations for rest days. For those seeking a deeper dive into your daily workout regimen, we also provide step-by-step, day-by-day instructions for each workout.
Before You Begin:
For the cardio sections involving incline walks, using a treadmill is advisable for precision and consistency. Treadmills offer the advantage of maintaining your target zone without distractions like animals, cars, or random passersby, as explained by Longino. When your workout entails walking on a flat road, you can explore an outdoor track or trail to savor the fresh air and sunshine.
As a starting point, consider 3% incline for most “easy” or “moderate” incline walk workouts and warm-ups. If you’re up for a challenge, push your incline to a range between 4% and 6%. When tackling “steep” inclines, stay within the 6% to 8% range.
In terms of strength training, Longino recommends selecting weights that pose a challenge by the end of the recommended number of reps. For exercises targeting the shoulders and arms (such as hammer curls and dumbbell curls), you can begin with light or medium dumbbells weighing around 7 to 10 pounds. For exercises focusing on larger muscle groups like hamstrings and quads (such as squats and deadlifts), opt for heavier weights weighing around 10 pounds or more. Gradually increase your weights by approximately 5 pounds each week, while being attentive to your body’s response and comfort level before adding more weight.
Week 1
Day 1: Cardio—30-Minute Incline Walk
You’ll embark on your journey with a 30-minute incline walk to challenge your breathing and awaken your quad muscles. Adjust the incline periodically to test your limits.
Mindset note: Set realistic goals as you’re just starting out.
Day 2: Upper-Body Strength
Integrate strength training to build muscle, enhance recovery, and boost endurance. Perform the following exercises for 3 sets:
- Resistance band bicep curls (10-12 reps)
- Resistance band anchored lat pulldowns (10-12 reps)
- Banded pull-aparts (10-12 reps)
- Dumbbell overhead sit-ups (10 reps)
Day 3: Stretching
Dedicate time to muscle recovery and improved flexibility with a 30-minute yoga flow.
Day 4: Cardio—45-Minute Incline Walk
Your second cardio session for the week involves a 45-minute incline walk to further enhance lower body strength. Aim for consistent incline levels and challenge yourself compared to Day 1.
Day 5: Lower-Body Strength
Engage in lower-body strength exercises for 3 sets:
- Bodyweight squat pulses (15 reps)
- Dumbbell deadlifts (10 reps)
- Alternating forward lunges (10 reps per side)
- Butterfly sit-ups (15 reps)
Day 6: Cardio—60-Minute Incline Walk
Return to incline walking with a 60-minute session. Challenge yourself with intervals:
- 4 minutes at a 3% incline
- 60 seconds of walking recovery (no incline)
- 1 minute at a 1% incline
- 60 seconds of walking recovery (no incline)
Repeat this cycle to reach 60 minutes, increasing your incline gradually each time.
Day 7: Full Rest Day
Rest is essential for your body’s recovery. Enjoy the day by going for a walk, basking in the sun, or engaging in activities that make you feel strong.
Week 2
Day 1: Cardio—30-Minute Incline Walk/Jog
Alternate between moderate incline walks and steady-paced jogs on flat ground, aiming for a 30-minute workout. Take breaks as needed.
Day 2: Upper-Body Strength
Boost your upper-body strength with the following exercises for 3 sets:
- Alternating hammer curls (20 reps)
- Dumbbell gorilla rows (16 reps)
- Wide dumbbell curls (10 reps)
- Forearm plank hip dips (20 reps)
Day 3: Stretching
Devote 30-40 minutes to stretching, focusing on shoulders, back, hamstrings, and foam rolling for muscle relief.
Day 4: Cardio—40-Minute Incline Walk/Jog
Maintain the alternating walk and jog with a 40-minute session. Challenge yourself with consistent incline and pace.
Day 5: Lower-Body Strength
Strengthen your lower body with these exercises for 3 sets:
- Dumbbell front squats (12 reps)
- Dumbbell heel elevated goblet squats (10 reps)
- Dumbbell split squats (20 reps)
- Lying alternating toe touches (20 reps)
Day 6: Cardio—50-Minute Incline Walk/Jog
Complete your week with a 50-minute walk/run session. Maintain your challenge with incline and pace variations.
Day 7: Full Rest Day
You’ve reached the end of Week 2. Enjoy quality time with your loved ones or engage in light yoga poses. Ensure you allow your body to recover.
Week 3
Day 1: Cardio—36-Minute Incline Walk/Jog
Combine incline walking and jogging for a 36-minute workout, adjusting the incline to match your capabilities.
Day 2: Upper-Body Strength
Improve your upper body with these exercises for 4 sets:
- Resistance band standing anchored chest presses (10 reps)
- Resistance band standing frontal raises (12 reps)
- Dumbbell upright rows (12 reps)
- Dolphin planks (12 reps)
Day 3: Stretching
Dedicate 30-40 minutes to stretching, incorporating various yoga poses and 30-second holds. Foam rolling can alleviate muscle soreness and tension.
Day 4: Cardio—40-Minute Incline Walk/Jog
Maintain your incline walk/jog routine for 40 minutes, with consistent incline levels and pace.
Day 5: Upper-Body Strength
Strengthen your upper body with these exercises for 4 sets:
- Dumbbell bicep curls (10 reps)
- Cable lat pulldowns (12 reps)
- Banded pull-aparts (12 reps)
- Dumbbell overhead sit-ups (10 reps)
Day 6: Cardio—56-Minute Choose-Your-Adventure
Complete Week 3 with a 56-minute cardio workout. You can select a previous cardio routine and add speed and time according to your goals.
**Day 7:
Full Rest Day**
Celebrate your achievements during Week 3 by allowing your body to fully recover.
Week 4
Day 1: Cardio—55-Minute Jog/Walk
Begin Week 4 with a 55-minute jog or run, challenging yourself by increasing your speed. Take recovery walks as needed.
Day 2: Upper-Body Strength
Enhance your upper-body strength with these exercises for 4 sets:
- Alternating dumbbell hammer curls (10 reps)
- Gorilla rows (16 reps)
- Dumbbell wide bicep curls (10 reps)
- Forearm plank hip dips (12 reps)
Day 3: Stretching
Focus on stretching for 20-30 minutes, using various yoga poses and 30-second holds. Consider foam rolling your legs for muscle relief.
Day 4: Cardio—55-Minute Incline Walk/Run
Dedicate this day to extending your running or walking time on an incline, pushing towards jogging as your primary activity.
Day 5: Lower-Body Strength
Strengthen your lower body with these exercises for 4 sets:
- Dumbbell squats (12 reps)
- Dumbbell deadlifts (12 reps)
- Alternating forward lunges (20 reps)
- Butterfly sit-ups (15 reps)
Day 6: Cardio—Choose Your Workout
Take charge of your cardio and challenge yourself based on your improvement goals. Select a previous cardio routine and adapt it to your needs.
Day 7: Full Rest Day And Celebrate
Congratulations, you’ve made it through Week 4! Reward your hard work by allowing your body to fully recover.
Conclusion
You can repeat this 4-week plan as long as needed, adjusting the cardio workouts by incorporating more jogging segments and reducing rest time. In no time, you’ll be hitting the trails with confidence!