8-Week Running Plan For Weight Loss Pdf
Running is a great way to lose weight and get in shape. But, it can be hard to know where to start if you're new to running or trying to lose weight. This 8-week running plan for weight loss pdf will help you get started and work your way up to running longer distances and burning more calories.
Week 1: Getting Started
The first week of the plan is all about getting started. You'll start with short walks and light jogs, gradually building up to longer and faster runs. Here's what your first week will look like:
- Day 1: 10-minute walk + 1-minute jog (repeat 5 times)
- Day 2: Rest day
- Day 3: 10-minute walk + 2-minute jog (repeat 4 times)
- Day 4: Rest day
- Day 5: 10-minute walk + 3-minute jog (repeat 3 times)
- Day 6: Rest day
- Day 7: 10-minute walk + 4-minute jog (repeat 2 times)
Remember to stretch before and after each workout to prevent injury and improve flexibility.
Week 2-4: Building Endurance
Now that you've gotten started, it's time to build up your endurance. You'll be running longer distances and increasing your speed to burn more calories. Here's what your next three weeks will look like:
- Day 1: 5-minute walk + 6-minute jog (repeat 3 times)
- Day 2: Rest day
- Day 3: 5-minute walk + 8-minute jog (repeat 2 times)
- Day 4: Rest day
- Day 5: 5-minute walk + 10-minute jog (repeat 2 times)
- Day 6: Rest day
- Day 7: 5-minute walk + 12-minute jog (repeat 2 times)
Keep challenging yourself by increasing your speed and the amount of time you spend jogging each week.
Week 5-6: Interval Training
Interval training involves alternating between short bursts of high-intensity running and lower-intensity recovery periods. This type of training has been shown to be effective for burning fat and improving cardiovascular fitness.
Here's what your interval training workouts will look like for the next two weeks:
- Day 1: 5-minute warm-up walk + 30-second sprint + 30-second recovery jog (repeat 10 times) + 5-minute cool-down walk
- Day 2: Rest day
- Day 3: 5-minute warm-up walk + 45-second sprint + 15-second recovery jog (repeat 10 times) + 5-minute cool-down walk
- Day 4: Rest day
- Day 5: 5-minute warm-up walk + 1-minute sprint + 30-second recovery jog (repeat 10 times) + 5-minute cool-down walk
- Day 6: Rest day
- Day 7: 5-minute warm-up walk + 1.5-minute sprint + 30-second recovery jog (repeat 8 times) + 5-minute cool-down walk
Week 7-8: Increasing Intensity
The final two weeks of the plan are all about pushing yourself to burn more calories and improve your fitness. You'll be running longer distances and adding more interval training to your workouts. Here's what your last two weeks will look like:
- Day 1: 10-minute warm-up walk + 20-minute run + 5-minute cool-down walk
- Day 2: Rest day
- Day 3: 10-minute warm-up walk + 25-minute run + 5-minute cool-down walk
- Day 4: Rest day
- Day 5: 10-minute warm-up walk + 30-minute run + 5-minute cool-down walk
- Day 6: Rest day
- Day 7: 5-minute warm-up walk + 1-minute sprint + 30-second recovery jog (repeat 12 times) + 5-minute cool-down walk
By following this 8-week running plan for weight loss pdf, you'll be able to build up your endurance, increase your speed, and burn more calories. Remember to listen to your body and take rest days when needed.
