If your jogs and long runs are nice and slow, and you stretch/eat/hydrate/sleep properly, it seems doable. I went from not running to running 30 min slow 4x a week and the discomfort is subsiding after about a week.
I can confirm😂. I was actually quite active but running was never my thing, until I got into it and started training. Even with backround of sports, I did a routine quite similar to this actually when I got ”back” to running after some years. And I did end up getting injured and needing physio 😅. This rotuinen doesn’t take into consideratio that there is no supportove training for tecnique to support not getting injured.
You need to get in touch with this guy! The amount of business he could send your way. A collab. "Week 1: Follow this plan." "Week 2: How to find a great physiotherapist." Lmao
😂😂😂 True. I didn't do anything close to his routine when I started out, I used C25k but I still got shin splints which I still battle now even almost a year later. Lots of money and physio later I'm very fit and love running but would NEVER recommend this routine to a beginner.
@@crespoopserc since tendons and joints take longer to get stronger than the muscles you should take it slow with less time for jogging and less intensity and maybe complement that with stretches and knee strengthening exercises to relax your body and improve your joint mobility.
@@crespoopserc stretching is if not more as important as exercising and it accomplishes the function of loosening the muscles, and joints only heal and exercise when going through a full range of motion which doesn’t happen in day to day activities, the fact that you say is a waste of time shows your lack of knowledge, the best athletes have always mentioned about the importance of a good warm up depending of how are you going to work out.
@@MarcoAntonio-xy6fu warm up is a waste. Athletes say that because they are taught to say that to be safe. It’s garbage. Another bullshit thing is “refrigerate after opening” you google too much and less researching.
@@crespoopserc I’ve have been researching for this kind of stuff, one source is dr Stuart McGill who specializes in back pain and one of the things he emphasizes a lot is the McGill big 3 which are warmup exercises focused on priming core stability, warmup is important before working out and the fact that you only give an opinion without backing it up shows how little you know about the topic.
You can do it at whatever speed you like so it's not extreme. Of course, you can adjust the workout plan to what works to you. This guy is just giving a workout template
WOULD NOT ADVISE FOR BEGINNERS. True beginners would need to start with a run/walk series (15 minutes total aerobic work, run 1 minute walk 2 minutes for 5 sets for example.) Definitely no repeats in the first week and no 45 minute long run. Even with high school or collegiate athletes just getting back this would be problematic. Health and sustainability matters if you want consistency.
@@smortypot High School athletes already have base fitness and have their youth. Just because you can handle this doesn't mean it is the ideal plan for beginners.
@@igloozoo3771 yeah I completely agree I came back during the winter for my to get ready for track after XC and I ran 6 the first day and 7 the next at like 7:25 pace. I’m gonna miss being able to do that above all else when i’m not in this condition
@@smortypot Easy miles in the summer before Frosh year of HS allowed me to run a sub 25 4 miler with just 2 months of easy miles. Two years later was able to run sub 23 4 miler just in practice time trials and a 17:03 5K. People greatly underestimate the benefits of consistent easy long runs.
@@JAfonsoNunesMartins10 It’s not really sad, I went for my first run tonight and could only run for 10 minutes yet I have literally fought for half my life and am a lifeguard. What’s sad is not improving and insulting people who try to improve.
@@Business_Insider14 He didn't say run 800m. He said to run 800m repeats speedwork, so running fast multiple 800m, for a beginner guy, on his 5th day. That's very hard for someone to do properly on his 5th day, not walking, not jogging.
Anyone who's done a couch to 5k knows that the first few times you run, you get winded after 2 minutes It took me several months to get to 40 minutes, and I'm still struggling to maintain it If you actually want to start running, use a couch to 5k app and go as slow as you need
It took me 10 weeks to go from sedentary (never overweight though) to running a 5K in 30:58 under Nike’s 5K plan However note that I could just about barely run a 9 min mile in the first week itself
I mean, if you can’t jog at any pace, no matter how slow, for 15 minutes that is really really bad. However, 800 repeats on day 5 is insane. 800 repeats are imo one of the hardest running exercises
don’t follow this plan, it’s not beginner friendly whatsoever. if you struggle to run for a mile, “run-walking”, or running, (at a comfortable pace), for a couple minutes then walk for another few minutes can be a more beginner friendly approach to start running. also, instead of “speed work” or a long run, try to incorporate other variations of aerobic training such as jump-rope, rowing, HIIT, and assault biking to avoid physical and mental fatigue.
Was thinking this. When I was truly a beginner last year, I was obese and could only run 8 mins before having to stop. It took me a few weeks before I could even run 30 mins. And I could only run like twice in my very first week and I could barely walk the day after my first run. No way could I have run 5 days in that first week. Need to build up more gradually
depends on your definition on beginner, this would be easily doable for someone who just walks around a decent amount for their job, and isn’t morbidly obese.
Running for beginners and Running to lose weight bc of obesity are two different things. Wouldnt even recommend running for people with obesity, to much weight for your knees. More than likely these are for regular body type or just above average weight people trying to get back into shape.
No kidding... All these dudes give such shit advice. Just stick to posting your workouts or whatever other "day in the life blah blah" shit and leave the beginner stuff to coaches. I think it's because these guys have no idea what beginner actually entails. I used to try to help my beginner friends start before I realized the average Joe is shit at running and would be better off just doing couch to 5 k.
Don't listen to this guy, it's a great way to get injured in your first week. Take it step by step. 5 mins, 7 mins, 9 mins, 12 mins, etc. Build you aerobic base and your legs/shins need to get used to the shock absorption of pounding into the pavement. Increase distance and time gradually
My basic plan (HS intermediate XCTF): Monday: Long (45-60 minutes) Tuesday: Workout (speed, repeats, etc.) Wednesday: Recovery (30min jog/off) Thursday: Long Friday: Workout Saturday: Recovery Sunday: off I’m starting to experiment with this more, this is what our XC coach generally has us do. More speed based during track obviously.
@@Username39091 Couch to 5k is a good one. lots of free plans out there. Emphasis on starting 'slow'. Not this! Absolute beginners should be walking a lot interspaced with gentle jogging for a few minutes if possible.
These are great workouts, but not for beginners though. I’d say the best thing to do ( if you haven’t been doing physical activities for a few months ) is to first start with going for walks , after a week or 2 of walks then start with 10 - 20 minute runs ( with rest breaks ) , then after you do that in a week or 2 you increase the time and slowly build up to whatever amount you feel like doing .
No please don’t be doing speed work your first week of running, you want to take the first 8 weeks to build that aerobic base, 3 days is not enough. First 8 weeks stay in your zone 2-3 HR zones (run slow be able to talk while running) even walk if it’s getting to high. Once you can consistently hold long runs in those zones then you can start doing your speed work. If you start overreaching early you’ll duck up your whole aerobic base system
Bro…when I first started running, just a minute and a half interval runs were hard to do. Some people have to start from the ground up. I can now run a 5k with 24:22 as my PB. Looking now to shave that time and start training for 10K!
Common 800-meter repeats your first week running! Most people when first getting into running can only run for 30 seconds to a minute before they feel like they are going to die. 30 seconds to 1 min then walk for two min then repeat for 20min total. Do this three times in the first week. then over time slowly increase the time you can run and lessen the walk brakes.
Running 5 days a week as a beginner is nuts. Also: 5x800m repeats is crazy in your first week of running. Follow this plan if you want to get injured quickly and put off running forever.
Realistic Beginner Running routine: Day 1-10: Start with 5 mins runs, gradually building upto 10-12 mims if you can. Stretch your muscles and exercise your knee joints etc everyday before running. Rest once every 3-4 days as it suits you. If you grasp for breath.. fine, just walk for 2-3 mins, then resume running again. That's fine! Day 10-20: Time to correct your form. make sure you don't land on heels. Land flat on your feet, else you will develop knee pain in your 50s. Run slow. Gradually build upto 20 mins if you can, else 10-15 mins is also okay. Most important is to put on your shoes and hit the track and run for at least 5 mins everyday. After 30 days: Target 30 mins. Forget about speed in 1st month, just focus on consistency. Focus on speed on 2-3 rd month. Even slow running for 30 mins everyday will change your life. Cheers! 😊
NEVER DO REPEATS AS A BEGINNERS. ypur main focus going from, lets say couch to 5k, is building endurance-not speed. Speed work comes after the ability to run At least a 5k non stop. You go from “couch to intervals” in 3 days your gonna rip something. The best thing to do is ignore influencers terrible advice and go online and find a planing plan catered to your ability level.
This is definitely not for beginners. All these know it alls don’t know what they talking about. This is for advanced people. A beginner can not do 4 sets of 800 meter runs/sprints. That’s literally a half a mile 4 times for a beginner…
I’m a fan of mileage. It’s very “go at your own pace”. I feel like if someone is not acclimated to running yet, have a 1-2 mile goal and running part of it in intervals intermixed with walking is a great way to start off. A lot of people will be able to jog a mile without walking by the end of the week, and it makes what seems like a daunting task really approachable.
Don’t follow this plan unless you want to get yourself injured. This is way too much load and stress on the bones and other structures for a beginner. Walk and run program is the best with strength training 2 a week. Also - gate analysis is a must for any runner to make sure they can run safely and injury free.
As someone who is 3 weeks into an actual running plan for beginners. This plan isn't beginner friendly at all. After day 2 of this plan, I would be sore af and unlikely to continue this plan. This plan comes off like it was made by someone who has been running for so long that they have forgotten what beginners are reasonably, and consistently capable of when they begin running.
Yes ridiculous. If someone hasn’t been exercising they can’t just go out and run 15-20 min with out stopping. And for sure Not 45 min by the end of the week. .
if you’re completely new to running, don’t do this. you will most likely get injured. there are MUCH better options, but ngl i don’t have to energy to type it out rn. if you want one just reply! 😊
lol what you just outlined takes months to truly accomplish! There's no rush in this, your body isn't going anywhere Honestly, most people who are completely new probably won't be able to go more than 5mins in their first week (I know I couldn't) But as long as you don't stop, you gradually begin to increase the duration until you reach a level where you hit your second wind (for me, thats around the 30 - 35minute mark) Give yourself time people, its no competition! It took me about 9-months to hit 30mins on a threadmill (jogging at 8km/h) and about a year to do so on the ground -- yeah, yeah I know it's weird, for some reason running on the ground isn't quite the same as running on a threadmill lol, but you get similar results so it's no biggie. If you rush things, your ankles won't be very happy with you long-term. Speaking from experience. Nowadays, I consistently do 30 - 40mins (4km - 5.4km) Monday's - Friday's. I'm about 2-years in. Let's go people!
“Beginners with somewhat of a fitness level.” For everyone else: Run or walk fast to the first lamp post. Recover while walking to the next, and alternate as such. When you are ready, run two lamp posts and recover on the next…
As a beginner I walk 2 mins then 1 min jog, for 3 rounds then 1:30 min walk then 1:30 min jog for another 3 rounds then decrease the walking min til 1 minute and the jog minute reaches 2 minutes.
Thats not for beginner. If want to start running start walking for a couple of months. Then run and walk for sone minutes. After a couple of months start running only.
Couch to 5K - an eight week programme of three runs a week plus some extra other exercise you build in, which goes from run 1 minute - walk 2 - repeat repeat etc in week one, to running a 30m 5k in week 8. I loved it - from a very inactive start (lots of walking everywhere but little other exercise) it was a proper challenge each week - tough but achievable.
I run from time to time but not weekly - This week I did two 4k runs and today (just now) I did a 8.4k run. I have to say you really inspired me bro and that heel lock really saved me from blisters.. Anyway Happy running’
Definitely don't run every day starting out. Start out with 2 or 3 runs a week. Run slow and walk when you're heart rate gets high. Try to aim for zone 2 heart rate.
I run cross country for My high school, and I would say this is a very good beginner week, unlike a lot of the comments. However, it is dépendant on body type. Bigger people obviously can’t do this, but more athletic type people definitely can as beginners
Here's my take as an overweight person who jogs - Start off with walking for a month, walk 2 miles per day 5 days per week, it should take roughly 30-35 minutes depending on your fitness level or slightly longer. In your second month start alternating between jogging and walking, jog 100 metres and walk 100 metres for a distance of 2 miles again. In month three jog continuously for 1 mile at a comfortable pace and then walk back for your second mile at a brisk pace. In month four jog 1.5 miles and then walk back at a brisk pace for your return 1.5 mile. Slow and steady is key. We are trying to build up our endurance and fitness level and avoid long term injuries. As you lose weight you will find that jogging becomes easier as you become lighter. Do not jog straight away, no matter what anyone says. Start with walking.
BRO This is beginner for someone who is already incredibly active but is new to RUNNING. This is not beginner for people who are complete beginners. Please specify!
I think this isn’t for everyone. I’m on the obese side. I had a diet and fitness coach before, and one of my goals was to be able to run more. His plan was for me to run basically until I hit that wall where I basically couldn’t breathe, which was like less than a quarter of a mile. Then the same on the next run, and then the next one. I had three runs in a week each week. After about the first week, running a mile was pretty easy. Then we increased it to as far as I could go. It worked out a little too that when I stopped running, I still had to walk back, so that was a little bit of motivation to keep running. I think maybe after the second or third week, I was able to consistently run a 5k 3x a week. I wanted to keep pushing, but I started having knee pain, so I regressed. I think the point of this all is that running will be just like lifting weights, obviously. The first few days will be rough, but you’re not going to be going 20 minutes on your first days sometimes. You’ll keep progressing to the point where your lungs are in better shape, as well as legs, and really all the muscles involved with running.
@@johnsoapmactavish9921 Yup, obviously this man is making this video for the views. Unfortunately, there will be someone that will believe this, but won’t know much about a good diet, hydration, and maybe even great running form. I don’t think the big problem is distance, but rather the endurance. Some people might be better off trying for a walk to begin with or cycling, as these could be easier on joints and delay that fatigue.
Love your videos but this isn’t very good advice for beginners. This much running for a beginner can cause an injury, especially 800m repeats. A beginner should probably just stick to jogging only for a few weeks before they start 800m repeats
I started with C25K (couch to 5K) app, and it's the best thing for a beginner like me. Listen to this guy if you want shin splints and knee pain in 3 days
I like your channel so much! It helps inspire me to start running again. I've got a bad back so I gotta be extra careful, but running is my way of destressing.
Better: Day one get a rescue dog…. Day two a new journey awaits. I have been running with all my present and past dogs. Pain and DAILY training and it’s a joy that cannot be replaced.❤❤
I’d quit day 3 this is WAY too much for a beginner runner. I suck at 100% of all things running related endurance form and my mental block will kill me wothin 3 minutes of jogging. Not only am I bad at it I full heartedly HATE running.. I want to learn to love it tho! Can you make a routine for people who truly don’t actually run. I am a full beginner
here’s my off-season schedule for anyone who wants/needs it, been working on my mile, 1.5mi, and 2mi lately soooo: Monday - All out mile Tuesday - Long run day(if ur a beginner start w a 5k and work your way up increasing by a mile weekly) Wednesday - Speedwork - 800m x1, 400m x2, 200m x3, 100m x4 Thursday - Mid-Long run day(Start w 2mi and work your way up by a mile weekly) Friday - Fartlek day Saturday - 1.5mi Sunday - Rest/Cross-training I urge you to keep a schedule, but if anything consistency is key so just try to run daily and it’ll stick. A trick i do is sleep in what you’ll run in the next morning and put your running shoes on first thing.
It takes far more than 3 days to build aerobic base. No need to put 800s or any hard speedwork in so early. Lydiard recommended 3 months minimum of base before moving onto more high quality, higher intensity running and that was for people running 100 miles per week and training for olympics. Me advise for people getting into the sport would just be to get out and run to feel. Some days you may be slower, some days quicker, but you've got to get comfortable with just running first and enjoying. It's a relatively simple sport
As someone who started running distance for the first time over the summer: First three weeks was 15-25 minutes jogging without stopping After that it was 25-35 with one or two workouts for about 2 weeks Then I started doing a modified workout and a long run once a week By the third month I did an hour and the workouts were a little less modified Then I went to a training camp and after that camp I was ready to practice normally with my runs and workouts being shorter then the best runners
bascially run 5 days and rest two days. That's onyl okay for someone in his teens or 20s. Possibly early 30s, but if you are older with injuries and etc. I suggest you run every other day lol
Beginners do not need any speed work. They just need to build and condition their aerobic capacity and just learn to run relaxed. For people who are carrying some weight, get on Elliptical for 30-60min every day at steady relaxes pace. Once 60 minutes becomes easy and alternate with running days. Again keep it relaxed and easy and improve gradually.
Comment section is dramatic Havent played sport in about 6 years so gotten unfit, but when i was in highschool I was a national soccer player Now Im 106kg probably 30% body fat, my 15 min jogs were 2.6km, 2.2km and 2.3km. 800m repeats was 5ish minutes each x2 And in 45 minutes walk/run I did 4.8km
A lot of the runners on this app should keep their mouth shut when talking about beginners starting to run cause they have no idea what they’re talking about
My freshman year of high school I started out with 2-4 mile runs, but even we didn’t do 800m repeats for a good while. Could be pretty difficult for someone who doesn’t know how to pace themselves.
I’m a beginner and I can’t jog for more than 5 minutes straight. So advising ti run for 10-15 minutes I don’t know for what kind of experienced beginners it is 😅
Week 2: Run a marathon each day but remember to rest on Wednesday.
Bruh fr
He’s trying his best!… it’s awful, but it’s his best 😂
🤣
th-cam.com/video/amYfqBhQDKQ/w-d-xo.html
😂😂
Week 3: Do two runs around the earth with 1 minute rest in between.
preferably with 3:45 mile splits
Brih
Ah, yes.. the beginners guide to running, but only if you're already an advanced runner 😂
Indeed! How to quit, because you got injury on first few days since your muscles isn't ready for the intensity...
Makes me wonder if he's baiting comments or is really this regarded
True
If your jogs and long runs are nice and slow, and you stretch/eat/hydrate/sleep properly, it seems doable. I went from not running to running 30 min slow 4x a week and the discomfort is subsiding after about a week.
@@robertarnold6192 what mph is slow to you?
If you’re new to running and you follow this plan…you’ll need a physio. Feel free to get in touch 👍🏼
I can confirm😂. I was actually quite active but running was never my thing, until I got into it and started training. Even with backround of sports, I did a routine quite similar to this actually when I got ”back” to running after some years. And I did end up getting injured and needing physio 😅. This rotuinen doesn’t take into consideratio that there is no supportove training for tecnique to support not getting injured.
You need to get in touch with this guy! The amount of business he could send your way. A collab. "Week 1: Follow this plan." "Week 2: How to find a great physiotherapist." Lmao
😂😂😂
True. I didn't do anything close to his routine when I started out, I used C25k but I still got shin splints which I still battle now even almost a year later. Lots of money and physio later I'm very fit and love running but would NEVER recommend this routine to a beginner.
lmfao wow
Nice self promo over here hahahah 👌
The video should be titled “how to quit running in one week” 😂
🤣
@@crespoopserc since tendons and joints take longer to get stronger than the muscles you should take it slow with less time for jogging and less intensity and maybe complement that with stretches and knee strengthening exercises to relax your body and improve your joint mobility.
@@crespoopserc stretching is if not more as important as exercising and it accomplishes the function of loosening the muscles, and joints only heal and exercise when going through a full range of motion which doesn’t happen in day to day activities, the fact that you say is a waste of time shows your lack of knowledge, the best athletes have always mentioned about the importance of a good warm up depending of how are you going to work out.
@@MarcoAntonio-xy6fu warm up is a waste. Athletes say that because they are taught to say that to be safe. It’s garbage. Another bullshit thing is “refrigerate after opening” you google too much and less researching.
@@crespoopserc I’ve have been researching for this kind of stuff, one source is dr Stuart McGill who specializes in back pain and one of the things he emphasizes a lot is the McGill big 3 which are warmup exercises focused on priming core stability, warmup is important before working out and the fact that you only give an opinion without backing it up shows how little you know about the topic.
800 repeats with a ONE minute break on day 5 is wild
Not really
You can do it at whatever speed you like so it's not extreme.
Of course, you can adjust the workout plan to what works to you. This guy is just giving a workout template
@@aydincakiroglu752 yeah and this could likely be for an already-athlete who wants to take running more seriously
What does 800 repeats mean?
@@Farahnoga 800 meter runs multiple time with a break between each 800
WOULD NOT ADVISE FOR BEGINNERS. True beginners would need to start with a run/walk series (15 minutes total aerobic work, run 1 minute walk 2 minutes for 5 sets for example.) Definitely no repeats in the first week and no 45 minute long run. Even with high school or collegiate athletes just getting back this would be problematic. Health and sustainability matters if you want consistency.
FOR REAL!!!!
as a high school athlete I did something much worse than this and I turned out fine
@@smortypot High School athletes already have base fitness and have their youth. Just because you can handle this doesn't mean it is the ideal plan for beginners.
@@igloozoo3771 yeah I completely agree I came back during the winter for my to get ready for track after XC and I ran 6 the first day and 7 the next at like 7:25 pace. I’m gonna miss being able to do that above all else when i’m not in this condition
@@smortypot Easy miles in the summer before Frosh year of HS allowed me to run a sub 25 4 miler with just 2 months of easy miles. Two years later was able to run sub 23 4 miler just in practice time trials and a 17:03 5K. People greatly underestimate the benefits of consistent easy long runs.
People are lucky to jog for 2 minutes when they first begin, never mind 15-20 😆👍🏻
lmfao this is literaly me today who decided to jog for the first time. that 2-minute jog felt like an hour
Damn if that's true it's pretty sad.
@@JAfonsoNunesMartins10 How is it sad? Some people just aren’t into jogging/running and enjoy other types of fitness.
@@JAfonsoNunesMartins10 It’s not really sad, I went for my first run tonight and could only run for 10 minutes yet I have literally fought for half my life and am a lifeguard. What’s sad is not improving and insulting people who try to improve.
@@skaptikl So true
800 meter speed work on the first week of running 😭
4 sets too lol!
@@Nate-sh2yk and one min rest
@@codyfikar1603 thank god for that 1 minute
800 metre is not hard and im a beginner I did 8km
@@Business_Insider14 He didn't say run 800m. He said to run 800m repeats speedwork, so running fast multiple 800m, for a beginner guy, on his 5th day. That's very hard for someone to do properly on his 5th day, not walking, not jogging.
Anyone who's done a couch to 5k knows that the first few times you run, you get winded after 2 minutes
It took me several months to get to 40 minutes, and I'm still struggling to maintain it
If you actually want to start running, use a couch to 5k app and go as slow as you need
It took me 10 weeks to go from sedentary (never overweight though) to running a 5K in 30:58 under Nike’s 5K plan
However note that I could just about barely run a 9 min mile in the first week itself
took me 2 weeks to get to 5k with 6:34 pace, i run everyday and my first run was like 2,84km with 7:38 pace should i work on my pace or my mileage?
This works if you're remotely athletic but for the majority of people... Nah. You severely underestimate how out of shape the normal person is.
You mean american
@@lemonke5341 lol looks like you havent seen how people across the pond have been looking recently
I mean, if you can’t jog at any pace, no matter how slow, for 15 minutes that is really really bad.
However, 800 repeats on day 5 is insane. 800 repeats are imo one of the hardest running exercises
@@Shadow-vd8ss fr i think just take out the 800 repeats and run walk on the jogs if you really need to
don’t follow this plan, it’s not beginner friendly whatsoever. if you struggle to run for a mile, “run-walking”, or running, (at a comfortable pace), for a couple minutes then walk for another few minutes can be a more beginner friendly approach to start running. also, instead of “speed work” or a long run, try to incorporate other variations of aerobic training such as jump-rope, rowing, HIIT, and assault biking to avoid physical and mental fatigue.
Was thinking this. When I was truly a beginner last year, I was obese and could only run 8 mins before having to stop. It took me a few weeks before I could even run 30 mins. And I could only run like twice in my very first week and I could barely walk the day after my first run. No way could I have run 5 days in that first week. Need to build up more gradually
Yes it is also your digestive systeem that needs to get used to it
Excellent advice that works in my experience
depends on your definition on beginner, this would be easily doable for someone who just walks around a decent amount for their job, and isn’t morbidly obese.
Running for beginners and Running to lose weight bc of obesity are two different things. Wouldnt even recommend running for people with obesity, to much weight for your knees. More than likely these are for regular body type or just above average weight people trying to get back into shape.
Build aerobic base for 3 months. Then you can progressively start with speed work. No wonder people get injured so often.
Thank you! :D
HAHAHA bro you're gonna kill beginners with this plan
what is up with running content creators giving absolutely trash advice to beginners. first it was matt choi, now it's this guy
No kidding... All these dudes give such shit advice. Just stick to posting your workouts or whatever other "day in the life blah blah" shit and leave the beginner stuff to coaches. I think it's because these guys have no idea what beginner actually entails. I used to try to help my beginner friends start before I realized the average Joe is shit at running and would be better off just doing couch to 5 k.
Bro, people who don’t run at all aren’t running for 45 minutes straight by the end of the week. That’s just not happening.
Here I am struggling to run for a whole 5 minutes
Don't listen to this guy, it's a great way to get injured in your first week. Take it step by step. 5 mins, 7 mins, 9 mins, 12 mins, etc. Build you aerobic base and your legs/shins need to get used to the shock absorption of pounding into the pavement. Increase distance and time gradually
It's normal just keep challenging yourself to reach new running goal per each goal you achieve
My basic plan (HS intermediate XCTF):
Monday: Long (45-60 minutes)
Tuesday: Workout (speed, repeats, etc.)
Wednesday: Recovery (30min jog/off)
Thursday: Long
Friday: Workout
Saturday: Recovery
Sunday: off
I’m starting to experiment with this more, this is what our XC coach generally has us do. More speed based during track obviously.
As a runner, I do NOT recommend this at all for your first week of getting into running
What do you recommend then?
@@Username39091 Couch to 5k is a good one. lots of free plans out there.
Emphasis on starting 'slow'. Not this!
Absolute beginners should be walking a lot interspaced with gentle jogging for a few minutes if possible.
These are great workouts, but not for beginners though. I’d say the best thing to do ( if you haven’t been doing physical activities for a few months ) is to first start with going for walks , after a week or 2 of walks then start with 10 - 20 minute runs ( with rest breaks ) , then after you do that in a week or 2 you increase the time and slowly build up to whatever amount you feel like doing .
the way my jaw dropped after day 4. wtf is this????
This is only week one!
Week two is a gentle half marathon, don't worry about pace. /s
"Want to get into running as a beginner? Day 1, run." 😂😂😂
No please don’t be doing speed work your first week of running, you want to take the first 8 weeks to build that aerobic base, 3 days is not enough. First 8 weeks stay in your zone 2-3 HR zones (run slow be able to talk while running) even walk if it’s getting to high. Once you can consistently hold long runs in those zones then you can start doing your speed work. If you start overreaching early you’ll duck up your whole aerobic base system
Bro…when I first started running, just a minute and a half interval runs were hard to do. Some people have to start from the ground up. I can now run a 5k with 24:22 as my PB. Looking now to shave that time and start training for 10K!
That’s REALLY good, congrats!!
Common 800-meter repeats your first week running! Most people when first getting into running can only run for 30 seconds to a minute before they feel like they are going to die. 30 seconds to 1 min then walk for two min then repeat for 20min total. Do this three times in the first week. then over time slowly increase the time you can run and lessen the walk brakes.
Running 5 days a week as a beginner is nuts. Also: 5x800m repeats is crazy in your first week of running.
Follow this plan if you want to get injured quickly and put off running forever.
And with ONLY 1 min rest! I’m a former NCAA xc runner and I’ve never done 800s with that short of rest!
@@angelabrown869I know! 1 min rest after 800s 😂😂😂
Realistic Beginner Running routine:
Day 1-10: Start with 5 mins runs, gradually building upto 10-12 mims if you can. Stretch your muscles and exercise your knee joints etc everyday before running.
Rest once every 3-4 days as it suits you. If you grasp for breath.. fine, just walk for 2-3 mins, then resume running again. That's fine!
Day 10-20: Time to correct your form. make sure you don't land on heels. Land flat on your feet, else you will develop knee pain in your 50s. Run slow. Gradually build upto 20 mins if you can, else 10-15 mins is also okay. Most important is to put on your shoes and hit the track and run for at least 5 mins everyday.
After 30 days: Target 30 mins. Forget about speed in 1st month, just focus on consistency. Focus on speed on 2-3 rd month. Even slow running for 30 mins everyday will change your life. Cheers! 😊
NEVER DO REPEATS AS A BEGINNERS. ypur main focus going from, lets say couch to 5k, is building endurance-not speed.
Speed work comes after the ability to run At least a 5k non stop.
You go from “couch to intervals” in 3 days your gonna rip something.
The best thing to do is ignore influencers terrible advice and go online and find a planing plan catered to your ability level.
Nice flex bro 😂 I questioned it at first, and then I actually laughed out loud when you mentioned speed work on the first week. That's ridiculous...
This is definitely not for beginners. All these know it alls don’t know what they talking about. This is for advanced people. A beginner can not do 4 sets of 800 meter runs/sprints. That’s literally a half a mile 4 times for a beginner…
Wanna get into running but don’t know where to start?
Don’t start on social media 😂
Good tip turn off your phone and start jogging you know your own body more than anyone else so you set your own limits
@@lemonke5341 AMEN.
This dude made me feel I could break both Bolt's and Kipchoge's world record in 3-4 weeks.
15-20 minutes jog on day 1? that's one reason most beginners run few times and then quit. run-walk intervals should be the starting point
Thats literally normal for beginners tho
I feel like the 800 repeats are a little ambitious for a beginner runner😂
I’m a fan of mileage. It’s very “go at your own pace”. I feel like if someone is not acclimated to running yet, have a 1-2 mile goal and running part of it in intervals intermixed with walking is a great way to start off. A lot of people will be able to jog a mile without walking by the end of the week, and it makes what seems like a daunting task really approachable.
Don’t follow this plan unless you want to get yourself injured. This is way too much load and stress on the bones and other structures for a beginner. Walk and run program is the best with strength training 2 a week. Also - gate analysis is a must for any runner to make sure they can run safely and injury free.
What is this plan bro. Nobody starting out can run for 45 minutes after 5 days.
Prob not resting enough on day 4! /s
As someone who is 3 weeks into an actual running plan for beginners. This plan isn't beginner friendly at all. After day 2 of this plan, I would be sore af and unlikely to continue this plan. This plan comes off like it was made by someone who has been running for so long that they have forgotten what beginners are reasonably, and consistently capable of when they begin running.
‘Go for a 15-20 minute jog.’ Me who can’t even run for 5 minutes: 😃
Try couch to 5k
Nowadays i can run 19 to 21 min. maximum this is my one month progress to achieve 19 min😀
Yes ridiculous. If someone hasn’t been exercising they can’t just go out and run 15-20 min with out stopping. And for sure Not 45 min by the end of the week. .
try doing a run 3 minutes, walk 1 minute until you can continuously run
@@mmulligan7360 he didn’t necessarily say without stopping
if you’re completely new to running, don’t do this. you will most likely get injured. there are MUCH better options, but ngl i don’t have to energy to type it out rn. if you want one just reply! 😊
lol what you just outlined takes months to truly accomplish! There's no rush in this, your body isn't going anywhere
Honestly, most people who are completely new probably won't be able to go more than 5mins in their first week (I know I couldn't)
But as long as you don't stop, you gradually begin to increase the duration until you reach a level where you hit your second wind (for me, thats around the 30 - 35minute mark)
Give yourself time people, its no competition! It took me about 9-months to hit 30mins on a threadmill (jogging at 8km/h) and about a year to do so on the ground -- yeah, yeah I know it's weird, for some reason running on the ground isn't quite the same as running on a threadmill lol, but you get similar results so it's no biggie.
If you rush things, your ankles won't be very happy with you long-term. Speaking from experience.
Nowadays, I consistently do 30 - 40mins (4km - 5.4km) Monday's - Friday's. I'm about 2-years in. Let's go people!
im on day 3 now! wish me luck
day 5 is going to kill you
“Beginners with somewhat of a fitness level.” For everyone else: Run or walk fast to the first lamp post. Recover while walking to the next, and alternate as such. When you are ready, run two lamp posts and recover on the next…
As a beginner I walk 2 mins then 1 min jog, for 3 rounds then 1:30 min walk then 1:30 min jog for another 3 rounds then decrease the walking min til 1 minute and the jog minute reaches 2 minutes.
This is a solid routine for a cross country runner who is a month or two into training
Thats not for beginner. If want to start running start walking for a couple of months. Then run and walk for sone minutes. After a couple of months start running only.
Then increase miles slowly.
Couch to 5K - an eight week programme of three runs a week plus some extra other exercise you build in, which goes from run 1 minute - walk 2 - repeat repeat etc in week one, to running a 30m 5k in week 8. I loved it - from a very inactive start (lots of walking everywhere but little other exercise) it was a proper challenge each week - tough but achievable.
This is a horrendous plan for “beginners” 😂😭
I run from time to time but not weekly
-
This week I did two 4k runs and today (just now) I did a 8.4k run.
I have to say you really inspired me bro and that heel lock really saved me from blisters..
Anyway
Happy running’
Is this a joke? You said BEGINNER. 45min on Day 6?!🤣🤣🤣
Gym beginners routine
Day 1-3 do dumbell bicep and tricep workouts
Day 5 hit 225
You’ve inspired me to get into running again! Watching your videos really got me motivated. Keep doing them! Really helps a lot
Thank you so much..these days I am searching like this instructions to follow myself...Myplan to be a medalist in long run in my university life❤❤
Definitely don't run every day starting out. Start out with 2 or 3 runs a week. Run slow and walk when you're heart rate gets high. Try to aim for zone 2 heart rate.
Yes I start with 20 minutes with one day rest in between after my run day
I run cross country for
My high school, and I would say this is a very good beginner week, unlike a lot of the comments. However, it is dépendant on body type. Bigger people obviously can’t do this, but more athletic type people definitely can as beginners
it was all right up until day 5 😂
Here's my take as an overweight person who jogs - Start off with walking for a month, walk 2 miles per day 5 days per week, it should take roughly 30-35 minutes depending on your fitness level or slightly longer.
In your second month start alternating between jogging and walking, jog 100 metres and walk 100 metres for a distance of 2 miles again.
In month three jog continuously for 1 mile at a comfortable pace and then walk back for your second mile at a brisk pace.
In month four jog 1.5 miles and then walk back at a brisk pace for your return 1.5 mile.
Slow and steady is key. We are trying to build up our endurance and fitness level and avoid long term injuries. As you lose weight you will find that jogging becomes easier as you become lighter. Do not jog straight away, no matter what anyone says. Start with walking.
Im a rather skinny person but i will still do this because im out of shape (ill start month 3?
I'll probably run 5mins then walk for 10mins
Not a bad place to start mate. Been there, it progress more easier from there
BRO
This is beginner for someone who is already incredibly active but is new to RUNNING.
This is not beginner for people who are complete beginners.
Please specify!
I think this isn’t for everyone. I’m on the obese side. I had a diet and fitness coach before, and one of my goals was to be able to run more. His plan was for me to run basically until I hit that wall where I basically couldn’t breathe, which was like less than a quarter of a mile. Then the same on the next run, and then the next one. I had three runs in a week each week. After about the first week, running a mile was pretty easy. Then we increased it to as far as I could go. It worked out a little too that when I stopped running, I still had to walk back, so that was a little bit of motivation to keep running. I think maybe after the second or third week, I was able to consistently run a 5k 3x a week. I wanted to keep pushing, but I started having knee pain, so I regressed. I think the point of this all is that running will be just like lifting weights, obviously. The first few days will be rough, but you’re not going to be going 20 minutes on your first days sometimes. You’ll keep progressing to the point where your lungs are in better shape, as well as legs, and really all the muscles involved with running.
Listen to your coach, not some “influencer” online. This clown obviously has no credentials and has no idea what he’s talking about
@@johnsoapmactavish9921 Yup, obviously this man is making this video for the views. Unfortunately, there will be someone that will believe this, but won’t know much about a good diet, hydration, and maybe even great running form. I don’t think the big problem is distance, but rather the endurance. Some people might be better off trying for a walk to begin with or cycling, as these could be easier on joints and delay that fatigue.
Love your videos but this isn’t very good advice for beginners. This much running for a beginner can cause an injury, especially 800m repeats. A beginner should probably just stick to jogging only for a few weeks before they start 800m repeats
People can do what they want. I’m just providing some structure based of what helped me get into running.
Go slow and WALK if you feel you need to catch a break. To build aerobic base is to stay on zone 2 as much as possible.
Wheres the stretching and warm ups
Finally a routine that gets to the point, thank you tons!
I started with C25K (couch to 5K) app, and it's the best thing for a beginner like me. Listen to this guy if you want shin splints and knee pain in 3 days
Tell me you're out of touch without telling me you're out of touch: fitness edition
For true overweight beginner: 10 min warm up (brisk walk), 15 sec run, 1 min walk (repeat 10 times) 10 min cool down walk.
This seems brilliant, I’ll try it out. Thank you
Thanks for this! I wanna start up running again but wasn’t sure how to start. Now I do!😁
I like your channel so much! It helps inspire me to start running again. I've got a bad back so I gotta be extra careful, but running is my way of destressing.
Bro will make people quit in the week 1
Better:
Day one get a rescue dog….
Day two a new journey awaits.
I have been running with all my present and past dogs. Pain and DAILY training and it’s a joy that cannot be replaced.❤❤
Thank you I wrote this down in order it’s gonna help a lot thanks!
I’d quit day 3 this is WAY too much for a beginner runner. I suck at 100% of all things running related endurance form and my mental block will kill me wothin 3 minutes of jogging. Not only am I bad at it I full heartedly HATE running.. I want to learn to love it tho! Can you make a routine for people who truly don’t actually run. I am a full beginner
i cant run for 3 minutes straight how ami supoosed to run for 15
dude I get tired after 1 min of runing (I am NOT joking)
Go slow as much as possible and when u get tired walk then when u feel ok run again
here’s my off-season schedule for anyone who wants/needs it, been working on my mile, 1.5mi, and 2mi lately soooo:
Monday - All out mile
Tuesday - Long run day(if ur a beginner start w a 5k and work your way up increasing by a mile weekly)
Wednesday - Speedwork - 800m x1, 400m x2, 200m x3, 100m x4
Thursday - Mid-Long run day(Start w 2mi and work your way up by a mile weekly)
Friday - Fartlek day
Saturday - 1.5mi
Sunday - Rest/Cross-training
I urge you to keep a schedule, but if anything consistency is key so just try to run daily and it’ll stick. A trick i do is sleep in what you’ll run in the next morning and put your running shoes on first thing.
This is fine if you're an 18 year old who is in decent shape but just doesn't jog. This is horrendous if you are anything else.
It takes far more than 3 days to build aerobic base. No need to put 800s or any hard speedwork in so early. Lydiard recommended 3 months minimum of base before moving onto more high quality, higher intensity running and that was for people running 100 miles per week and training for olympics. Me advise for people getting into the sport would just be to get out and run to feel. Some days you may be slower, some days quicker, but you've got to get comfortable with just running first and enjoying. It's a relatively simple sport
As someone who started running distance for the first time over the summer:
First three weeks was 15-25 minutes jogging without stopping
After that it was 25-35 with one or two workouts for about 2 weeks
Then I started doing a modified workout and a long run once a week
By the third month I did an hour and the workouts were a little less modified
Then I went to a training camp and after that camp I was ready to practice normally with my runs and workouts being shorter then the best runners
Imma run one hour a day everyday. I’ve been weight training for about two years now so I think it’d be good conditioning. Wish me luck! 😊
Thank you so much for this I did a 20 min run today and I feel pretty good 😊
You should see my face when I saw the 45min run on The 6th day 🤣
If you’re truly a beginner don’t do this please. Instead try apps like couch to 5K. They encourage building a foundation via a run-walk system.
bascially run 5 days and rest two days. That's onyl okay for someone in his teens or 20s. Possibly early 30s, but if you are older with injuries and etc. I suggest you run every other day lol
As an experienced runner this is a beginner level routine if you are starting to consider winning an Olympic gold medal.
Beginners do not need any speed work. They just need to build and condition their aerobic capacity and just learn to run relaxed. For people who are carrying some weight, get on Elliptical for 30-60min every day at steady relaxes pace. Once 60 minutes becomes easy and alternate with running days. Again keep it relaxed and easy and improve gradually.
This is usually what my cross country coach makes us do. I’m not new to running i’m just looking stuff up
Good schedule plan for intermediate runners as well
Can you also give a schedule for weeks 2-4?
By week 2 you should be able to run unlimited distances every day as long as you rest every 3-4 days
Definitely do not do this
This is great for athletes that want to start to run.
Thank you for the tips. Share more videos like this please 💗
LOL WHAT most of my friends who don't run cant even finish 2 minutes of running (and thats like 8-9 km/h)
Comment section is dramatic
Havent played sport in about 6 years so gotten unfit, but when i was in highschool I was a national soccer player
Now Im 106kg probably 30% body fat, my 15 min jogs were 2.6km, 2.2km and 2.3km.
800m repeats was 5ish minutes each x2
And in 45 minutes walk/run I did 4.8km
A lot of the runners on this app should keep their mouth shut when talking about beginners starting to run cause they have no idea what they’re talking about
My freshman year of high school I started out with 2-4 mile runs, but even we didn’t do 800m repeats for a good while. Could be pretty difficult for someone who doesn’t know how to pace themselves.
Great advice champ
Thanks for the video! Gonna start today 😊
Its is very helpful thanks its working for me😊
I’m a beginner and I can’t jog for more than 5 minutes straight. So advising ti run for 10-15 minutes I don’t know for what kind of experienced beginners it is 😅