Jogging: Tomorrow I start!


For weeks they are in the hallway with me: my jogging shoes, Every day they remind me that I should actually do some sports again. Actually. Only at the implementation failed so far every time.

In winter I still had the excuse: way too cold! Because I'm getting a pneumonia. In the spring it was the rain that kept me from running. And now? Well, now the sun is shining - at least most of the time. That's why I have to meet with friends in a café and enjoy the sun, and the summer and anyway.

I know I should do something. I know, I would feel better. That's why I'm starting tomorrow. Really!



On the next page: Jogging for beginners: the 12-week training program

Jogging for beginners: The 12-week program

Your aim Start, get back in: "After 12 weeks I want to be able to run 6 km at a stretch."

Your time expenditure 2 x per week training, at the beginning 20 minutes per run. You will get better step by step until you can easily manage a good hour per training session. Each time before and after, schedule 5 minutes for warm-up and cool-down.

week 1 20 minutes total running time per training session: Run alternately for 1-2 minutes, then double the time (1-4 minutes)



Week 2 20 minutes total duration per unit: run for 1-2 minutes, same time go

Week 3 Increase circumference slightly, total duration 25 minutes per unit: Run alternately for 2 minutes, go for 2 minutes

On the next page: Jogging for beginners: week 4 to week 8

Week 4 25 minutes total duration per unit: Slowly extend the running intervals to 2-4 minutes, between each 2 minutes go

Week 5 Increase to 30 minutes total duration per session: run intervals 2-4 minutes, between 2 minutes go

Week 6 30 minutes total duration per session: extend running intervals to 4-6 minutes with 2 minutes each

Week 7 Extension to 35 minutes total duration per session: increase running intervals to 6-8 minutes, with 2 minutes between each

Week 8 Now increase to 40 minutes total duration per unit: Run alternately for 6-8 minutes, go for 1 minute



On the next page: Jogging for beginners: week 9 to week 12

Week 9 45 minutes total duration per unit: Alternately run for 8-10 minutes, go for 1 minute

Week 10 Increase to 50 minutes total duration per unit: run alternately for 10-15 minutes, go for 1 minute

Week 11 55 minutes total duration per unit: run for 20-25 minutes and walk for 1 minute, run for 20-25 minutes

Week 12 60 minutes total duration per session: 60 minutes

Your running speed: Jogging slowly: For a kilometer, you can like to spend 8 minutes. You should be able to talk while running - but not to chatter.

Here you can download the beginner training program
On the next page: Advanced jogging: how to get further

Advanced jogging: how to get further

Your aim: Getting better, improving mileage: "I want to do more miles in an hour in a healthy way."

Your time expenditure: 3 different training sessions per week (20-75 minutes) with staggered intensity:

Unit 1: short and intense Unit 2: medium length, medium intensity Unit 3: long and slow tempo

Before and after units 1 and 2, plan a warm-up, cool-down and stretching. Between the runs should be as quiet as possible for a day.

The following training plan is based on yours heart rate, For a relaxed endurance training, you calculate with the formula: (maximum pulse - resting heart rate) x 0.6 + resting heart rate = ideal training heart rate Calculation example: (190 - 65) x 0.6 + 65 = 140.

How to measure your pulse: Feel your pulse on the carotid artery or the inside of the wrist. Count the strokes for 20 seconds and multiply the value by 3.

Your resting heartbeat: Show your pulse several days before getting up and then calculate the mean.

Your maximum heart rate: The simplest: You use a heart rate monitor. Heat up, walking and walking easily, for about 5-10 minutes. Start with a light jog, you should be able to talk to it. Every minute increase your pace a bit. If you can not increase or if your arms and legs become heavy, make a short final spurt of about 20 seconds. Then measure your heart rate - that's your maximum heart rate. Attention: Please test your maximum heart rate only in very good health.

On the next page: Advanced Jogging: Week 1 through Week 4

week 1 Unit 1 20-30 minutes load: 70-90% of max. Heart rate (see box) Unit 2 30-40 min. (70-80%) Unit 50 min. (60-70%)

Week 2 Unit 1 20-30 min.(70-90%) Unit 2 40-45 min. (70-80%) Unit 3 60 min. (60-70%)

Week 3 Unit 1 30 min. (70-90%) Unit 2 45 min. (70-80%) Unit 3 60 min. (60-70%)

Week 4 Unit 2 40-45 min. (70-80%) 2 x Unit 3 50-60 min. (60-70%)

On the next page: Advanced Jogging: Week 5 through Week 8

Week 5 Unit 1 30 min. (70-90%) Unit 2 45 min. (70-80%) Unit 3 60 min. (60-70%)

Week 6 2 x Unit 1 30 min. (70-90%) Unit 3 60-75 min. (60-70%)

Week 7 low load! 1 x unit 2 45 min. (70-80%) 2 x unit 3 60-75 min. (60-70%)

Week 8 Unit 1 30 min. (70-90%) Unit 2 45-60 min. (70-80%) Unit 3 75 min. (60-70%)

On the next page: Advanced Jogging: Week 9 through Week 12

Week 9 2 x Unit 1 30 min. (70-90%) Unit 2 45 min. (70-80%)

Week 10 3 x unit 3 x 75 min. (60-70%)

Week 11 Unit 1 30-40 min. (70-90%) 2 x Unit 2 45-60 min. (70-80%)

Week 12 2 x Unit 1 30-40 min. (70-90%) Unit 2 60 min. (70-80%)

Here you can download the advanced training program

Worst Things to do Before a Run | 4 Common Mistakes (July 2020).



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