The novice and casual runner (young and old) start running.

30 day running challenge

 

Trying to figure out how to start running can be challenging. If you’ve never run before, heading outside to run with no plan in place is very overwhelming. Long-term running requires patience, persistence, and a carefully thought out plan – like this 30 day running challenge.

Many beginner runners make the mistake of starting out by hitting the treadmill or sidewalks to see how long they can run. Only to discover that after just a few minutes (or even seconds) they’re huffing and puffing and feeling downright miserable. Get into good habits from the beginning. Do dynamic stretches and strength training before running and static stretches after running. You need to alternate between running and walking in the beginning, if you want to enjoy running and run consistently without injuries. Your body needs to get used to the extra pounding on the body.

There is nothing quite as discouraging as discovering that working towards the goal you’ve set for yourself is no longer enjoyable after just the first day.

If you’re hoping for long term success, mixing things up and easing into running is a great strategy to get started. The walk/run method is a simple way to help your body adjust, gain endurance and stamina without leading to injury or burnout.

This 30 day running challenge is perfect for beginners! Using different run-walk intervals, this running challenge will build your endurance gradually over 30 days.

With build in intervals and rest days, you’ll find yourself being able to run for longer periods of time each day without even noticing it.

By the end of the 30 days, you’ll be running for 30 minutes non-stop with ease!

Why choose a 30 day running challenge?

After completing the monthly workouts. Your cardiovascular and physical fitness will have adapted to the sport and likely drastically improved. By them time you can run for half an hour without stopping, you’ll have a strong running base and be ready to start clocking some serious mileage.

If you’re a beginner that wants to get started but not sure what to do, this 30 day running challenge is the perfect way to build a running base.

Or, if you’ve simply taken some time off from the sport and are wanting to ease back in, regain the fitness you lost, and do so gradually without injury – check out this running challenge.

 

Day 1

15 minutes total:

  • Walk 4:30 – Run 30 seconds
  • Repeat 3x

Day 2

20 minutes total:

  • Walk 4:30 – Run 30 seconds
  • Repeat 4x

Day 3

15 minutes total:

  • Walk 4:00 – Run 1:00
  • Repeat 3x

Day 4

Walk 15 minutes

Day 5

20 minutes total:

  • Walk 4:00 – Run 1:00
  • Repeat 4x

Day 6

22 minutes total:

  • Walk 4:00 – Run 1:00
  • Repeat 4x
  • Walk 1:00 – Run 1:00

Day 7

24 minutes total:

  • Walk 4:00 // Run 1:00
  • Repeat 4x
  • Walk 1:00 // Run 1:00
  • Repeat 2x

…………………………………………………………………………

R300 for full course and daily coaching support. Included free strength training, dynamic stretches and static stretches.

Do this workout calendar for one month, there is no doubt that your body will begin to adapt and running will feel easier and easier as time progresses.

No matter how difficult it may feel in the beginning, running actually does get easier. And the best part? Anybody can do it, no matter your age, weight, size or shape.

 

Follow this 30 day running challenge and before you know it, you’ll be running your first race.

 

 

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