The following workouts have been developed for the beginner runner or the runner who has never followed a structured training plan and who typically runs the same speed and distance during almost every workout.
The purpose of these training plans is not to get you ready for a race or drop your time; they are merely to get your heart rate up and jump start your weight loss if you rarely or never change your running speed. If you are a seasoned runner, or if you are training for a specific race, you should continue with your current training plan or find a race distance specific plan. You can still follow the meal plans for the Runner’s Weight Loss Challenge.
Special Note: If you are looking to use the Runner's Weight Loss Challenge to start a running program, I would suggest starting with a run/walk program. Start by running 1 min followed by 2 min walking for 10 – 15 minutes. Add time to each workout until you can run/walk for 30 minutes. Once you hit the 30 minute target, increase your run time to 2 minutes followed by 2 minutes walking. Once your mileage is at or over 10 miles per week, you can start the 10-mile per week running plan below.
How to read a workout: Before you begin, review the Rate of Perceived Exertion (RPE) chart below as well as the legend of running terms, as we will be using both in the workout descriptions. For example in the 15 Miles Per Week program, the workout for Tuesday week 1 is:4 Miles (F) 4X (100 yards RPE = 8-9 / E run to full recovery). This fartlek (F) workout is a total of 4 miles. After a 5-10 minute warm up (or longer if needed) you will run 100 yards very hard using the RPE chart as your gauge. Following each 100 yards, you will run easy (E) until you feel fully recovered. Once fully recovered you will repeat the fartlek 4 more times for a total of 5 (5X). When your intervals are over, you will finish any remaining mileage at a comfortable pace.
TRAINING PLANS: Choose your training plan below based on the number of miles you currently run per week.
DISCLAIMER: This information is intended to provide helpful information. Always consult your physician before adopting a new eating or exercise program. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading or following advise or suggestions in this challenge.
DISCLAIMER: This information is intended to provide helpful information. Always consult your physician before adopting a new eating or exercise program. The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence of reading or following advise or suggestions in this challenge.
