4 week winter running program for beginners
The overall idea is to start slowly in order to build a solid foundation that we can then later work on. The goal is to be able to run for a whole 30 minutes with minimal effort after 6-8 weeks. This will be accomplished by an incremental increase in running exercises, mixed with 1-2 minute long walking-pauses. The next step will be to slowly increase the overall running time up to about 45-60 minutes. At that step, it's important to bring back the 1-2 minute long walking pauses after every 10-15 minutes running.
Week 1
- Do the following exercise 3 times during the week, or every other day
2 minutes brisk walking, 2 minutes running with minimal effort.
Repeat this for 8 rounds.- Additional
30-45 minutes of other outdoor activities during the week is recommended.
Week 2
- Do the following exercise 3 times during the week, or every other day
2 minutes brisk walking, 3 minutes running with low effort. Repeat this for 8 rounds
- Additional
30-45 minutes of other outdoor activities during the week is recommended.
Week 3
- Do the following exercise 3 times during the week, or every other day
1-minute brisk walking, 3 minutes running with low effort. Repeat this for 8 rounds.
- Additional
30-45 minutes of other outdoor activities during the week is recommended.
Week 4
- Do the following exercise 3 times during the week, or every other day
1-minute brisk walking, 4 minutes running with minimal effort. Repeat this for 8 rounds.
- Additional
30-45 minutes of other outdoor activities during the week is recommended.
Winter running guide
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Whether it’s wintertime in North America or Europe, or a cold Icelandic June morning, training through extreme cold weather will help you progress far better for when spring and summer come.
After completing the beginner program try out the intermediate program. This program increases your weekly milage and involves more complex interval exercises.