Beginners running table – age, under 35

Warning!

If you want to start practicing, you should first get a thorough physical examination by a doctor.

If you are overweight, smoke, have a family history of cardiac diseases or do not regularly participate in physical activity, you should undergo ergometric screening and be evaluated by a cardiologist. Do not skip this exam, we actually know some people who have had a major cardiac event during the initial phases of training.

This running schedule should only be used under the supervision of a certified instructor who has been trained in the adjustment of such a schedule to your specific needs. Do not use it on your own.

Where to start?

Before beginning a running table, start with your present exercise routine. If you run 5 minutes once a week, start with 5 minutes, even though you might be capable of running for half an hour. If you haven’t been running recently, start at the beginning, even if you run in your youth.

It’s better to run out side on rough terrain.

  • Field running over uneven terrain divides the effort across many joints and lowers the injury rate.
  • It’s more interesting.
  • You will have more energy.
  • The changing terrain makes you sharp and focuses your attention on your feet and how you lay them down.
  • In most cases, the terrain absorbs the landing forces better than many artificial surfaces.

Tips and insights

A sidewalk or concrete surface does not absorb the landing forces well but often no other surface is available. It’s better than nothing. Asphalt is considered a mediocre shock absorber but running on roads is dangerous.

Running on deep dry sand for long periods of time changes the running form and decreases velocity; we do not recommend it as a habit unless you are preparing for a special situation.

Treadmill running is good only for beginners. It is comfortable, accessible and there is the presence of the other gender but in the long term it can be destructive because monotonous running overloads certain joints and doesn’t promote the development of attention skills which are crucial for running outside.

Do not run with earphones. The music can influence the pace of your running and make it too fast.

week/day of the week Sunday Monday Tuesday Wednsday Thursday Friday Saturday
1st week 5 min. run 5 min. run Acording to your phase at the strength table 5 min. run 5 min. run Acording to your phase at the strength table Rest, or run if you missed one
2nd week 7 min. run 7 min. run Acording to your phase at the strength table 7 min. run 7 min. run Acording to your phase at the strength table Rest, or run if you missed one
3rd week 9 min. run 9 min. run Acording to your phase at the strength table 9 min. run 9 min. run Acording to your phase at the strength table Rest, or run if you missed one
4th week 5 min. run 5 min. run Acording to your phase at the strength table 5 min. run 5 min. run Acording to your phase at the strength table Rest, or run if you missed one
5th week 11 min. run 11 min. run Acording to your phase at the strength table 11 min. run 11 min. run Acording to your phase at the strength table Rest, or run if you missed one
6th week 12 min. run 12 min. run Acording to your phase at the strength table 12 min. run 12 min. run Acording to your phase at the strength table Rest, or run if you missed one
7th week 12 min. run 12 min. run Acording to your phase at the strength table 12 min. run 12 min. run Acording to your phase at the strength table Rest, or run if you missed one
8th week 15 min. run 15 min. run Acording to your phase at the strength table 15 min. run 15 min. run Acording to your phase at the strength table Rest, or run if you missed one
9th week 15 min. run – speed 75% 15 min. run – slow as usual Acording to your phase at the strength table 15 min. run 15 min. run Acording to your phase at the strength table Rest, or run if you missed one
10th week 15 min. run – speed 75% 15 min. run – slow as usual Acording to your phase at the strength table 15 min. run 15 min. run? Acording to your phase at the strength table Rest, or run if you missed one
11th week 15 min. run 15 min. run Acording to your phase at the strength table 20 min. run 20 min. run Acording to your phase at the strength table Rest, or run if you missed one
12th week 15 min. run 15 min. run Acording to your phase at the strength table 20 min. run 20 min. run Acording to your phase at the strength table Rest, or run if you missed one
13th week 15 min. run 20 min. run Acording to your phase at the strength table 20 min. run 35 min. run Acording to your phase at the strength table Rest, or run if you missed one
14th week 20 min. run 20 min. run Acording to your phase at the strength table 20 min. run 20 min. run Acording to your phase at the strength table Rest, or run if you missed one
15th week 15 min. run 15 min. run Acording to your phase at the strength table 20 min. run 35 min. run Acording to your phase at the strength table Rest, or run if you missed one
16th week 15 min. run 20 min. run, middle 5 min. run 85% Acording to your phase at the strength table 20 min. run 30 min. run Acording to your phase at the strength table Rest, or run if you missed one
17th week 20 min. run 20 min. run, middle 5 min. run 85% Acording to your phase at the strength table 20 min. run 25 min. run Acording to your phase at the strength table Rest, or run if you missed one
18th week 20 min. run 25 min. run Acording to your phase at the strength table 20 min. run 35 min. run Acording to your phase at the strength table Rest, or run if you missed one
19th week 25 min. run 20 min. run Acording to your phase at the strength table 20 min. run 35 min. run Acording to your phase at the strength table Rest, or run if you missed one
20th week 20 min. run 20 min. run Acording to your phase at the strength table 20 min. run 40 min. run Acording to your phase at the strength table Rest, or run if you missed one