Running worksheet for beginners: for those who want to lose weight or do 15k –

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Have you determined your goal yet? Now, just follow running sheet for beginners that coach Camila Hirsch (@camila_hirsch), creator of sports consultancy personal life, set up for you to reach your goal. Take advantage of the fact that the sport is very democratic and look for new challenges.

“These worksheets these are basic suggestions, which must be adjusted for each person according to their routine and physical condition”, warns Camila. It may seem difficult at first, but if you’re persistent, you’ll soon see results.

Intensity level vs race challenge

To understand what your paces will be during training, you will first need to delimit your maximum heart rate (MHR). The formula for women is: 226 – your age. For example: if you are 30 years old, the equation will be 226 – 30 = 196 HRm. From there, calculate:

WALK (CAM)

Light: 55-60% of the FCM;
Moderated: 60-65% of the FCM;
Strong: 65-70% of the FCM.

RUN (CO)

Light: 70-75% of the FCM;
Moderated: 75-85% of the FCM;
Strong: 85-90% of the FCM.

Did you understand? Now you can put on your sneakers and choose one of two goals to follow!

Running worksheet for beginners: to get to know the sport

– (RainStar/Getty Images)

Take the first steps slowly. To adapt the body, do hikingand only then evolve into the race.

WEEK 1

Second: 5′ Light CAM + 20′ Strong CAM + 5′ Light CAM;
Fourth: 5′ Light CAM + 3x (9′ Strong CAM / 1′ Light CAM) + 5′ Light CAM;
Saturday: 3 x (13′ CAM moderate / 2′ CO light).

WEEK 2

Second: 5′ Light CAM + 3 x (8′ Light CAM / 1′ Light CO) + 5′ Light CAM;
Fourth: 5′ light CAM + 5x (5′ strong CAM / 1′ light CO) + 5′ light CAM;
Saturday: 3 x (12′ CAM moderate / 3′ CO light).

WEEK 3

Second: 2 x (4′ CAM moderate / 1′ CO light) + 4 x (5′ CAM moderate / 2′ CO light) + 5′ CAM light;
Fourth: 3 x (4′ CAM moderate / 1′ CO light) + 4 x (3′ CO moderate / 2′ CAM moderate / 1′ still) + 5′ CAM light;
Saturday: 3 x (11′ CAM moderate / 4′ CO light).

WEEK 4

Second: 2 x (4′ CAM moderate / 1′ CO light) + 3 x (4′ CAM moderate / 4′ CO light) + 5′ CAM light;
Fourth: 3 x (4′ moderate CAM / 1′ light CO) + 5 x (3′ strong CO / 1′ moderate CAM / 1′ stop) + 5′ light CAM;
Saturday: 3 x (9′ CAM moderate / 6′ CO light).

Running Worksheet for Beginners: To Lose Weight

– (Westend61/Getty Images)

You interval shots (with high and low speed) ensure that your body continues accelerated for hours. But you also need to follow a balanced diet, okay?

WEEK 1

Second: 10′ CO light + 5 x (1′ CO moderate / 1′ CAM light) + 3 x (8′ CO light / 2′ CO strong) + 5′ CO light;
Fourth: 10′ CO light + 4 x (1′ CO moderate / 1′ CAM light) + 1 x (5 km CO strong) + 5′ CO light;
Saturday: 4 x (11′ CO light / 4′ CO moderate).

WEEK 2

Second: 10′ CO light + 5 x (6′ CO light / 1′ CO hard) + 5′ CO light;
Fourth: 10′ CO light + 4 x (1′ CO moderate / 1′ CAM light) + 2 x (3K CO strong / 1’30” CAM strong / 1’30” stop) + 5′ CO light;
Saturday: 5 x (10′ CO moderate / 2’30” CO strong / 2’30” CAM strong).

WEEK 3

Second: 10′ CO light + 5 x (1′ CO moderate / 1′ CAM strong) + 4 x (6′ CO light / 2′ CO strong) + 5′ CO light;
Fourth: 10′ CO light + 4 x (1′ CO moderate / 1′ CAM strong) + 4 x (1K CO strong / 1’30” CAM strong / 1’30” stop) + 5′ CO light;
Saturday: 75′ moderate CO.

WEEK 4

Second: 10′ CO light + 10 x (1′ CO moderate / 1′ CAM strong) + 20′ CO moderate + 5′ CO light;
Fourth: 10′ CO light + 4 x (1′ CO strong / 1′ CAM strong) + 10 x (400 m CO strong / 1′ CAM light / 1′ stop) + 5′ CO light;
Saturday: 75′ lightweight CO.

Running Worksheet for Beginners: First 15K

– (Tom Werner/Getty Images)

The challenges don’t stop! If you already make 5K or 10K and want to move up to 15K or more, your next steps are these:

WEEK 1

Second: 10′ CO light + 30′ CO moderate + 5′ CO light;
Fourth: 15′ CO light + 4 x (1′ CO strong / 1′ CO light) + 1 x 5K strong + 5′ CO light;
Saturday: 60′ lightweight CO.

WEEK 2

Second: 10′ CO light + 20′ CO moderate + 10′ CO strong + 10′ CO light;
Fourth: 15′ CO light + 4 x (1′ CO hard / 1′ CO light) + 1 x (3K hard / 1’30” stop) + 5′ CO light;
Saturday: 70′ moderate CO.

WEEK 3

Second: 10′ CO light + 15′ CO moderate + 15′ CO strong + 10′ CO light;
Fourth: 15′ CO light + 4 x (1′ CO hard / 1′ CO light) + 3 x (1.5K hard / 1’20” stop) + 5′ CO light;
Saturday: 70′ CO strong.

WEEK 4

Second: 10′ CO light + 3 x (5′ CO light / 5′ CO moderate / 5′ CO hard) + 5′ CO light;
Fourth: 15′ CO light + 4 x (1′ CO hard / 1′ CO light) + 5 x (1K CO hard / 1′ stop) + 5′ CO light;
Saturday: 75′ lightweight CO.