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Are you new to The Discovery Surfers Challenge, maybe you’ve never run a race before, but are interested? We’ve got you covered with this 8 week beginners training programme to get you race ready. These days can be altered to your schedule but it is important to give yourself days to rest where possible.
Week 1: Getting Started
Welcome to your beginner’s running journey! This week, we focus on building a foundation. Start with 15 sets of 1-minute walks alternated with 1-minute easy runs, totaling 30 minutes on Tuesday. Repeat this workout on Thursday. Take a 30-minute brisk walk on Friday to keep your body moving. Sunday, challenge yourself with 20 sets of 1-minute walks and 1-minute easy runs, totaling 40 minutes. Remember to rest on the weekends!
Week 2: Gradual Progress
In Week 2, maintain your 15 sets of 1-minute walks and 1-minute easy runs on Tuesday. On Thursday, switch to 10 sets of 90-second walks and 90-second easy runs, totaling 45 minutes. Follow up with a 35-minute walk on Friday. Sunday, increase your run intervals to 2 minutes while keeping the 1-minute walks, totaling 45 minutes.
Week 3: Building Endurance
Stick to your 30-minute routine on Tuesday. Thursday, transition to 10 sets of 90-second walks and 90-second easy runs. Friday, extend your walk to 40 minutes. Sunday, challenge yourself with 15 sets of 1-minute walks and 2-minute easy runs, totaling 45 minutes.
Week 4: Intensity Grows
Increase the intensity this week. Tuesday, do 20 sets of 1-minute walks and 1-minute easy runs for 40 minutes. On Thursday, shift to 10 sets of 1-minute walks and 3-minute easy runs, totaling 40 minutes. Enjoy a 45-minute walk on Friday. Sunday, challenge yourself with 16 sets of 1-minute walks and 2-minute easy runs, totaling 48 minutes.
Week 5: Stepping It Up
Maintain your 40-minute routine on Tuesday. On Thursday, shift to 10 sets of 1-minute walks and 4-minute easy runs, totaling 50 minutes. Friday, extend your walk to 45 minutes. Sunday, embrace shorter walks with 30-second intervals and 2-minute easy runs, totaling 50 minutes.
Week 6: Longer Runs
This week, introduce longer continuous runs. Tuesday, run for 33 minutes with 10-minute easy intervals and 1-minute walks. Thursday, try 10 sets of 1-minute walks and 5-minute easy runs, totaling 60 minutes. Friday, enjoy a 50-minute walk. Sunday, challenge yourself with 17 sets of 30-second walks and 3-minute easy runs, totaling 60 minutes.
Week 7: Pushing Limits
On Tuesday, run for 44 minutes with 10-minute easy intervals and 1-minute walks. Thursday, continue with 10 sets of 1-minute walks and 5-minute easy runs, totaling 60 minutes. Friday, take a leisurely 60-minute walk. Sunday, increase the challenge to 20 sets of 30-second walks and 3-minute easy runs, totaling 70 minutes.
Week 8: Final Preparations
In your final week, run for 33 minutes on Monday with 10-minute easy intervals and 1-minute walks. On Wednesday, shift to 10 sets of 1-minute walks and 3-minute easy runs, totaling 40 minutes. Enjoy a 20-minute walk on Friday, and get ready for ‘The big day’ on Saturday! Best of luck for the Discovery Surfers Challenge!