The walk to run Plan to lose weight

The walk to run Plan to lose weight .If you are exhausted within two minutes of running . Lets make running a habit in your life. If you are exhausted within two minutes of running, you may need a new plan, which should not be used as your excuse. It is easy for running novices to run too fast and then exhausted, which makes them give up running . What we need to start slowly is to make running a habit in your life

Follow the ” walk to run ” Plan below and you will complete a walk to run combination in 8 weeks until one day you can run comfortably for 5 miles without interruption. Whether you aim to run 10 miles a week with your friends or lose 10 pounds in 3 months – you need to know that walking is an important part. It gives your body a chance to recover before consuming more energy. Of course, it gives you more breathing chat and enjoy yourself. Do not take running as a job

It was a program lasting 8 weeks, seamlessly converting a walker to a runner. It combines walking intermittently, cross training, and rest days to get your body rest from running. Note: before starting this program, you should have begun exercising three times a week for 30 minutes each. If not, start walking three to four times a week for 30 minutes, then exercising for 45 to 60 minutes a day for at least 8 to 10 weeks. You can then start running for a minute every few minutes until you can run for 4 minutes in a row.

Weeks 1 and 2

• 3 times a week for 30 minutes: Run 4 minutes, walk 2 minutes; repeat 5 times
• 30 minutes of other exercise on alternate days; rest one day

Week 3

• 3 times a week for 35 minutes: Run 5 minutes, walk 2 minutes; repeat 5 times
• 30 minutes of other exercise on alternate days, such as yoga, swimming, weighlifting; rest one day

Weeks 4 and 5

• 3 times a week for 32 minutes: Run 6 minutes, walk 2 minutes; repeat 4 times
• 30 minutes of other exercise on alternate days; rest one day

Week 6

• 3 times a week for 36 minutes: run 8 minutes, walk 1 minute; repeat 4 times
• 30 minutes of other exercise on alternate days; rest one day

Weeks 7 and 8

• 3 times a week for 33 minutes: run 10 minutes, walk 1 minute; repeat 3 times
• 30 minutes of other exercise on alternate days; rest one day

If you want to run a 5 km run, add 2 more days of rest on week 8 for 20 minutes in succession on the last training day. Rest one day before the race. So go fight for it!