If you're getting started as a beginner runner and want to know what workouts to do, you're in the right place because this article will provide you with a six-month running plan for weight loss. This plan will take you from zero to running your first marathon in six months with just three runs and one strength training workout per week.
It may sound daunting to think that you could complete a marathon just six months from now, but it is entirely possible if you're willing to show up ready to work just four days a week. The reason we encourage people to complete a marathon in their first year as a runner is because completing a marathon, no matter how long it takes, is a life-changing event. No one can ever doubt what they're capable of after completing the training to get ready for a marathon and then battling through race day.
This training plan will start by teaching you how to run from scratch with a better Couch to 5k training plan. Then, you'll learn to run faster for longer by preparing for a half marathon. Finally, you'll change your life by preparing for a full marathon for the final three months.
As someone who started running at 215 pounds, didn't believe he was built to run, and couldn't run to the end of the block, I know that you can accomplish a huge goal in fitness. Running will change your life, it changed mine; losing a total of 65 pounds was the start of my life getting so much more fulfilling. I want you to have that immense change in your life too.
Key Takeaways You'll Get From This Article:
- How to start running, even if you've never run before
- How to train for your first 5k running race
- How to complete your first half marathon
- How to train for a marathon
- What workouts will burn more calories and lead to the most fat-burning
- What running intensity and duration burns fat the best
PHASE 1: 4 Week Learn to Run 5k Training Plan
In month one, you'll learn how to run with good technique and without stopping, even if you need to take walk breaks along the way. During this month, don't worry about heart rate and don't worry about the number of calories you burn in your runs or the calories per day that you're eating; you'll be in a calorie deficit just from the added activity of running.
The full day-to-day running program is at the bottom of this workout, but the weekly breakdown of month one is as follows:
MONDAY: Walk Jog Workout
This workout is similar to the typical workouts you'd do in a Couch to 5k plan, where you mix periods of easy jogging with walk breaks. In week one, I want you to run for as long as you can in the jog intervals, even if it's just 15 to 30 seconds; then, I want you to walk for 2.5 minutes. Every week, add 15 seconds to the running portions and take away 15 seconds from the walking portion. Over four weeks, you'll be very close to running the entire length of time of the 30-minute workout.
Also, during this workout, to build good running technique, I want you to start with the butt kick running technique drill at the start of every running portion. When you start running after doing the running drill, try to feel the same sensation you had when you were doing the drill. This will gradually build good running form and prevent the shuffling running technique that often gets developed by most other learn-to-run training plans.
WEDNESDAY: Sprint Workout
This workout typically isn't included in run training plans, but I believe that it works wonders for turning on the running muscles that need to be re-awakened in beginner runners.
In this workout, you'll simply be doing 10-15 second wind sprints, with a full recovery in between intervals of 3-5 minutes. This workout will activate a lot of running muscle groups and teach your body that it's safe to move quickly. Sprint workouts will build up to fast interval workouts later in the program, which is great for burning body fat and getting you fast for your race.
THURSDAY: Strength Workout
We'll talk more about the strength workout later in this article, but during month one, your strength workout can be any strength workout you enjoy doing. If you don't have any strength workouts that you already enjoy, just search Strength Workout for Runners on YouTube and follow along with any workout.
The purpose of this workout is to maintain muscle mass while weight loss is occurring to keep your metabolic system functioning quickly and not slowing down. We want to make sure that your body burns calories all through the training program doesn't slow down and burn fewer calories.
SATURDAY: Trail "Running" Hike
In this workout, I want you to go on a trail "hike" and work on getting your heart rate up as high as possible. Trail running has been shown in studies to reduce the likelihood of injuries in runners, so we want to get comfortable on soft surfaces and trails as we're learning to run.
At the end of this run, I want you to run or jog without stopping for as long as you can, even if it's just a minute or two. Each week, build up the number of minutes you're able to run. This workout will teach your body to get your heart rate high and keep it there, then even be able to run while your heart rate wants you to slow down.
Run Your First 5k Race
At the end of this four-week phase, I want you to try to run a 5k (3 miles) without stopping. You can do this on your own, in a race, or even on a treadmill. It might take you 25-45 minutes, but this will be a huge confidence boost that lets you know that you're on the right track, making progress, and ready for more challenges!
PHASE 2: 8 Week Half Marathon Running Plan
After learning to run in month one, we'll start a more formal run training plan in months two and three that will get you ready to run a half marathon at the end of your third month of running. Again, I know this sounds intimidating, but you can do this!
In this phase of the training plan, we'll add interval training runs. Interval runs, what you might know as HIIT training, is particularly effective for fat loss and may even be more effective at losing belly fat. It's also a very effective training method for building a lot of fitness in little time.
MONDAY: Interval run
In this workout, I want you to perform intervals where you run as fast as you can, mixed with easy jogging rest intervals between. I want the running intervals to be anywhere between 1-4 minutes; you choose how long the intervals are. I want you to easily jog for as long as you ran for; so if you ran fast for 2 minutes, you can easily jog for 2 minutes.
The interval run will build your top-end speed and is based on your run pace determined in the calculator above. You can learn all about how to execute an interval run to get the most out of it in this article here.
WEDNESDAY: Tempo Workout
In this workout, I want you to perform intervals where you run at a moderately fast effort, called a tempo run; you'll mix these tempo efforts with easy jogging rest intervals between. I want the running intervals to be anywhere between 5-10 minutes, you choose how long the intervals are. I want you to easily jog for as long as you ran for; so if you ran fast for 6 minutes, you can easily jog for 6 minutes.
The weekly tempo run (which we call the Steady Run) bridges the gap between the endurance you build in the long run and the speed you build in the interval run. It teaches you how to run fast without getting tired. Tempo runs have been proven to be a key component of a successful run training plan. You can learn all about tempo runs in this article here.
THURSDAY: Strength Workout
Continue with your weekly 30-minute strength training workout, which will help improve your cardio and reduce your likelihood of injuries.
Cross-training with strength workouts is critical for athletes who don't want to simply finish their race but actually want to finish feeling strong. Strength training for runners has been proven in study after study to improve race performances. Just one strength workout per week is plenty for runners to have a great race.
We believe so strongly in strength training that our app has 25 hours of guided strength workouts designed specifically for the needs and imbalances of endurance athletes. You can read all about strength training for runners here.
SATURDAY: Long Easy Trail Run
Now that you can run continuously, I want this long run to start at 40 minutes and build up by 5-10 minutes each week. The effort of this run should be a very, VERY easy run; even if it's just a slow, non-stop shuffle, that's totally fine.
Run Your First Half Marathon
At the end of this four-week phase, I want you to try to run a half marathon. I want you to try to find a local half marathon that you can enter around this time. I know this probably sounds intimidating, but if you have the guts to step up to the start line of a half marathon and run, jog, walk, or run/walk your way to the finish line, you'll build up so much confidence in yourself that you'll be ready to take on the final three months without fear!
PHASE 3: 3 Month Running Schedule to Run a Marathon
Starting in month four, you'll work your way towards changing your life by running your first marathon. If you've gotten yourself to this point, you'll know you can do anything now.
MONDAY: Interval run
In this workout, I want you to perform intervals where you run as fast as you can, mixed with easy jogging rest intervals between. I want the running intervals to be anywhere between 2 and 6 minutes; you choose how long the intervals are. I want you to easily jog for half as long as you ran for, so if you ran fast for 5 minutes, you can easily jog for 2.5 minutes.
WEDNESDAY: Tempo Workout
In this workout, I want you to perform intervals where you run at a moderately fast effort. You'll mix these tempo efforts with easy jogging rest intervals between. I want the running intervals to be anywhere between 8 and 20 minutes; you choose how long the intervals are. I want you to easy jog for one-quarter as long as you run for so if you ran fast for 16 minutes, you can easily jog for 4 minutes.
THURSDAY: Strength Workout
Continue with your weekly 30-minute strength training workout. At this point, the training load from the other runs will probably make you pretty tired, so balance that by making your weekly strength workout very light. Don't end this workout feeling like you're tired whatsoever.
SATURDAY: Long Easy Trail Run
Now that you can run continuously, I want this long run to start at 90 minutes and build up by 10 minutes each week. The effort of this run should still be very easy, and keep doing this on trails if it's convenient.
Your First Full Marathon
At the end of this entire training plan, I'd encourage you to enter a full marathon to show yourself, your fellow runners, your friends, and your family that you are now a new version of yourself.
Race day will be tough; you'll almost surely hit the wall and have to walk at some point, but that's ok. Keep putting one foot in front of the other, and don't give up no matter what. On the other side of that finish line is the rest of your new fit, confident, and healthy life!
Complete 6 Month Weight Loss Running Program
Below is our six-month run training plan that you can use on your weight loss journey. It has all the details you need to
- Week 1: Start training/Learn to run (2:10hrs)
- Monday: Walk/Run Workout (30mins)
- Alternate between 30 seconds running with 2 minutes walking recovery
- Begin each running interval with a dynamic start, performing stationary butt kicks whilst slowly leaning into your running stride and setting off with good form
- Tuesday: Rest Day
- Take the day off and rest up for the training to come
- Wednesday: Sprint Workout (30mins)
- Alternate between 10 seconds of max effort sprinting with 4 minutes walking recovery
- Thursday: Strength Workout (30mins)
- Perform a strength workout of your choice, using whatever exercises and equipment work best for you
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Long Hike (40mins)
- Hit the trails and hike at a steady but hard effort
- Sunday: Rest Day
- Take the day off and rest up for the training to come
- Week 2: Adapt to consistent training (2:15hrs)
- Monday: Walk/Run Workout (30mins)
- Alternate between 45 seconds running with 1:45 minutes walking recovery
- Begin each running interval with a dynamic start, performing stationary butt kicks whilst slowly leaning into your running stride and setting off with good form
- Tuesday: Rest Day
- Take the day off and rest up for the training to come
- Wednesday: Sprint Workout (30mins)
- Alternate between 15 seconds of max effort sprinting with 3:30 minutes walking recovery
- Thursday: Strength Workout (30mins)
- Perform a strength workout of your choice, using whatever exercises and equipment work best for you
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Long Hike (45mins)
- Hit the trails and hike at a steady but hard effort
- Sunday: Rest Day
- Take the day off and rest up for the training to come
- Week 3: Build Speed & Endurance (2:20hrs)
- Monday: Walk/Run Workout (30mins)
- Alternate between 1 minute running with 1:30 minutes walking recovery
- Begin each running interval with a dynamic start, performing stationary butt kicks whilst slowly leaning into your running stride and setting off with good form
- Tuesday: Rest Day
- Take the day off and rest up for the training to come
- Wednesday: Sprint Workout (30mins)
- Alternate between 20 seconds of max effort sprinting with 3:00 minutes walking recovery
- Thursday: Strength Workout (30mins)
- Perform a strength workout of your choice, using whatever exercises and equipment work best for you
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Long Hike (50mins)
- Hit the trails and hike at a steady but hard effort
- Sunday: Rest Day
- Take the day off and rest up for the training to come
- Week 4: Recovery & Testing (3:20hrs)
- Monday: Walk/Run Workout (25mins)
- Alternate between 1:15 minutes running with 1:15 minutes walking recovery
- Begin each running interval with a dynamic start, performing stationary butt kicks whilst slowly leaning into your running stride and setting off with good form
- Tuesday: Rest Day
- Take the day off and rest up for the training to come
- Wednesday: Sprint Workout (25mins)
- Alternate between 30 seconds of max effort sprinting with 2:00 minutes walking recovery
- Thursday: Strength Workout (30mins)
- Perform a strength workout of your choice, using whatever exercises and equipment work best for you
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Long Hike (40mins)
- Hit the trails and hike at a steady but hard effort
- Sunday: Steady 5k time trial
- Run 5 kilometres continuously at a steady effort and record the time it takes
- Week 5: Begin endurance focused training (2:30hrs)
- Monday: Interval Workout (40mins)
- Alternate 1 minute running at a hard effort with 1 minute of walking recovery
- Tuesday: Rest Day
- Take the day off and rest up for the training to come
- Wednesday: Tempo Workout (40mins)
- Alternate between 5 minutes of running and 5 minutes of walking at a steady tempo effort
- Thursday: Strength Workout (30mins)
- Perform a strength workout of your choice, using whatever exercises and equipment work best for you
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Trail Run (40mins)
- Easy trail jogging at a Zone 2 effort and/or heart rate
- Sunday: Rest Day
- Take the day off and rest up for the training to come
- Week 6: Build endurance & speed (2:35hrs)
- Monday: Interval Workout (40mins)
- Alternate 1:15 minute running at a hard effort with 1:15 minute of walking recovery
- Tuesday: Rest Day
- Take the day off and rest up for the training to come
- Wednesday: Tempo Workout (40mins)
- Alternate between 5 minutes of running and 5 minutes of walking at a steady tempo effort
- Thursday: Strength Workout (30mins)
- Perform a strength workout of your choice, using whatever exercises and equipment work best for you
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Trail Run (45mins)
- Easy trail jogging at a Zone 2 effort and/or heart rate
- Sunday: Rest Day
- Take the day off and rest up for the training to come
- Week 7: Build endurance & speed (2:40hrs)
- Monday: Interval Workout (40mins)
- Alternate 1:30 minute running at a hard effort with 1:30 minute of walking recovery
- Tuesday: Rest Day
- Take the day off and rest up for the training to come
- Wednesday: Tempo Workout (40mins)
- Alternate between 6 minutes of running and 6 minutes of walking at a steady tempo effort
- Thursday: Strength Workout (30mins)
- Perform a strength workout of your choice, using whatever exercises and equipment work best for you
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Trail Run (50mins)
- Easy trail jogging at a Zone 2 effort and/or heart rate
- Sunday: Rest Day
- Take the day off and rest up for the training to come
- Week 8: Recovery Week (1:45hrs)
- Monday: Interval Workout (25mins)
- Alternate 1:45 minute running at a hard effort with 1:45 minute of walking recovery
- Tuesday: Rest Day
- Take the day off and rest up for the training to come
- Wednesday: Tempo Workout (25mins)
- Alternate between 6 minutes of running and 6 minutes of walking at a steady tempo effort
- Thursday: Strength Workout (20mins)
- Perform a strength workout of your choice, using whatever exercises and equipment work best for you
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Trail Run (35mins)
- Easy trail jogging at a Zone 2 effort and/or heart rate
- Sunday: Rest Day
- Take the day off and rest up for the training to come
- Week 9: Build endurance & speed (2:50hrs)
- Monday: Interval Workout (40mins)
- Alternate 2 minutes running at a hard effort with 2 minutes of walking recovery
- Tuesday: Rest Day
- Take the day off and rest up for the training to come
- Wednesday: Tempo Workout (40mins)
- Alternate between 7 minutes of running and 7 minutes of walking at a steady tempo effort
- Thursday: Strength Workout (30mins)
- Perform a strength workout of your choice, using whatever exercises and equipment work best for you
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Trail Run (60mins)
- Easy trail jogging at a Zone 2 effort and/or heart rate
- Sunday: Rest Day
- Take the day off and rest up for the training to come
- Week 10: Build endurance & speed (2:55hrs)
- Monday: Interval Workout (40mins)
- Alternate 2:15 minutes running at a hard effort with 2:15 minutes of walking recovery
- Tuesday: Rest Day
- Take the day off and rest up for the training to come
- Wednesday: Tempo Workout (40mins)
- Alternate between 7 minutes of running and 7 minutes of walking at a steady tempo effort
- Thursday: Strength Workout (30mins)
- Perform a strength workout of your choice, using whatever exercises and equipment work best for you
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Trail Run (65mins)
- Easy trail jogging at a Zone 2 effort and/or heart rate
- Sunday: Rest Day
- Take the day off and rest up for the training to come
- Week 11: Build endurance & speed (3:00hrs)
- Monday: Interval Workout (40mins)
- Alternate 2:30 minutes running at a hard effort with 2:30 minutes of walking recovery
- Tuesday: Rest Day
- Take the day off and rest up for the training to come
- Wednesday: Tempo Workout (40mins)
- Alternate between 8 minutes of running and 8 minutes of walking at a steady tempo effort
- Thursday: Strength Workout (30mins)
- Perform a strength workout of your choice, using whatever exercises and equipment work best for you
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Trail Run (70mins)
- Easy trail jogging at a Zone 2 effort and/or heart rate
- Sunday: Rest Day
- Take the day off and rest up for the training to come
- Week 12: Recovery week (1:55hrs)
- Monday: Interval Workout (25mins)
- Alternate 2:45 minutes running at a hard effort with 2:45 minutes of walking recovery
- Tuesday: Rest Day
- Take the day off and rest up for the training to come
- Wednesday: Tempo Workout (25mins)
- Alternate between 8 minutes of running and 8 minutes of walking at a steady tempo effort
- Thursday: Strength Workout (20mins)
- Perform a strength workout of your choice, using whatever exercises and equipment work best for you
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Trail Run (45mins)
- Easy trail jogging at a Zone 2 effort and/or heart rate
- Sunday: Rest Day
- Take the day off and rest up for the training to come
- Week 13: Build endurance & speed (3:10hrs)
- Monday: Interval Workout (40mins)
- Alternate 3 minutes running at a hard effort with 3 minutes of walking recovery
- Tuesday: Rest Day
- Take the day off and rest up for the training to come
- Wednesday: Tempo Workout (40mins)
- Alternate between 9 minutes of running and 9 minutes of walking at a steady tempo effort
- Thursday: Strength Workout (30mins)
- Perform a strength workout of your choice, using whatever exercises and equipment work best for you
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Trail Run (80mins)
- Easy trail jogging at a Zone 2 effort and/or heart rate
- Sunday: Rest Day
- Take the day off and rest up for the training to come
- Week 14: Build endurance & speed (3:15hrs)
- Monday: Interval Workout (40mins)
- Alternate 3:30 minutes running at a hard effort with 3:30 minutes of walking recovery
- Tuesday: Rest Day
- Take the day off and rest up for the training to come
- Wednesday: Tempo Workout (40mins)
- Alternate between 9:30 minutes of running and 9:30 minutes of walking at a steady tempo effort
- Thursday: Strength Workout (30mins)
- Perform a strength workout of your choice, using whatever exercises and equipment work best for you
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Trail Run (85mins)
- Easy trail jogging at a Zone 2 effort and/or heart rate
- Sunday: Rest Day
- Take the day off and rest up for the training to come
- Week 15: Build endurance & speed (3:20hrs)
- Monday: Interval Workout (40mins)
- Alternate 3:45 minutes running at a hard effort with 3:45 minutes of walking recovery
- Tuesday: Rest Day
- Take the day off and rest up for the training to come
- Wednesday: Tempo Workout (40mins)
- Alternate between 10 minutes of running and 10 minutes of walking at a steady tempo effort
- Thursday: Strength Workout (30mins)
- Perform a strength workout of your choice, using whatever exercises and equipment work best for you
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Trail Run (90mins)
- Easy trail jogging at a Zone 2 effort and/or heart rate
- Sunday: Rest Day
- Take the day off and rest up for the training to come
- Week 16: Recovery week (2:15hrs)
- Monday: Interval Workout (25mins)
- Alternate 4 minutes running at a hard effort with 4 minutes of walking recovery
- Tuesday: Rest Day
- Take the day off and rest up for the training to come
- Wednesday: Tempo Workout (25mins)
- Alternate between 10 minutes of running and 10 minutes of walking at a steady tempo effort
- Thursday: Strength Workout (30mins)
- Perform a strength workout of your choice, using whatever exercises and equipment work best for you
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Trail Run (55mins)
- Easy trail jogging at a Zone 2 effort and/or heart rate
- Sunday: Rest Day
- Week 17: Begin final marathon build (4:00hrs)
- Monday: Interval Workout (60mins)
- Alternate between 2 minutes at a hard effort with 1 minute of easy recovery between
- Tuesday: Rest Day
- Take the day off and rest up for the training to come
- Wednesday: Tempo Workout (60mins)
- Alternate between 8 minutes at a steady tempo effort with 2 minutes easy recovery
- Thursday: Strength Workout (30mins)
- Perform a strength workout of your choice, using whatever exercises and equipment work best for you
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Trail Run (90mins)
- Easy trail jogging at a Zone 2 effort and/or heart rate
- Sunday: Rest Day
- Take the day off and rest up for the training to come
- Week 18: Build endurance & speed (4:10hrs)
- Monday: Interval Workout (60mins)
- Alternate between 2:30 minutes at a hard effort with 1:15 minutes of easy recovery between
- Tuesday: Rest Day
- Wednesday: Tempo Workout (60mins)
- Alternate between 10 minutes at a steady tempo effort with 2:30 minutes easy recovery
- Thursday: Strength Workout (30mins)
- Perform a strength workout of your choice, using whatever exercises and equipment work best for you
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Trail Run (100mins)
- Easy trail jogging at a Zone 2 effort and/or heart rate
- Sunday: Rest Day
- Take the day off and rest up for the training to come
- Week 19: Build endurance & speed (4:20hrs)
- Monday: Interval Workout (60mins)
- Alternate between 3 minutes at a hard effort with 1:30 minutes of easy recovery between
- Tuesday: Rest Day
- Take the day off and rest up for the training to come
- Wednesday: Tempo Workout (60mins)
- Alternate between 12 minutes at a steady tempo effort with 3 minutes easy recovery
- Thursday: Strength Workout (30mins)
- Perform a strength workout of your choice, using whatever exercises and equipment work best for you
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Trail Run (110mins)
- Easy trail jogging at a Zone 2 effort and/or heart rate
- Sunday: Rest Day
- Week 20: Recovery Week (4:00hrs)
- Monday: Interval Workout (45mins)
- Alternate between 4 minutes at a hard effort with 2 minutes of easy recovery between
- Tuesday: Rest Day
- Take the day off and rest up for the training to come
- Wednesday: Tempo Workout (45mins)
- Alternate between 14 minutes at a steady tempo effort with 3:30 minutes easy recovery
- Thursday: Strength Workout (30mins)
- Perform a strength workout of your choice, using whatever exercises and equipment work best for you
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Trail Run (120mins)
- Easy trail jogging at a Zone 2 effort and/or heart rate
- Sunday: Rest Day
- Take the day off and rest up for the training to come
- Week 21: Peak marathon training (4:40hrs)
- Monday: Interval Workout (60mins)
- Alternate between 4:30 minutes at a hard effort with 2:15 minutes of easy recovery between
- Tuesday: Rest Day
- Take the day off and rest up for the training to come
- Wednesday: Tempo Workout (60mins)
- Alternate between 16 minutes at a steady tempo effort with 4 minutes easy recovery
- Thursday: Strength Workout (30mins)
- Perform a strength workout of your choice, using whatever exercises and equipment work best for you
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Trail Run (130mins)
- Easy trail jogging at a Zone 2 effort and/or heart rate
- Sunday: Rest Day
- Take the day off and rest up for the training to come
- Week 22: Peak marathon training (4:50hrs)
- Monday: Interval Workout (60mins)
- Alternate between 5 minutes at a hard effort with 2:30 minutes of easy recovery between
- Tuesday: Rest Day
- Take the day off and rest up for the training to come
- Wednesday: Tempo Workout (60mins)
- Alternate between 18 minutes at a steady tempo effort with 4:30 minutes easy recovery
- Thursday: Strength Workout (30mins)
- Perform a strength workout of your choice, using whatever exercises and equipment work best for you
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Trail Run (140mins)
- Easy trail jogging at a Zone 2 effort and/or heart rate
- Sunday: Rest Day
- Week 23: Final peak training week (5:00hrs)
- Monday: Interval Workout (60mins)
- Alternate between 6 minutes at a hard effort with 3 minutes of easy recovery between
- Tuesday: Rest Day
- Take the day off and rest up for the training to come
- Wednesday: Tempo Workout (60mins)
- Alternate between 20 minutes at a steady tempo effort with 5 minutes easy recovery
- Thursday: Strength Workout (30mins)
- Perform a strength workout of your choice, using whatever exercises and equipment work best for you
- Friday: Rest Day
- Take the day off and rest up for the training to come
- Saturday: Trail Run (150mins)
- Easy trail jogging at a Zone 2 effort and/or heart rate
- Sunday: Rest Day
- Take the day off and rest up for the training to come
- Week 24: Taper week (4:30hrs)
- Monday: Interval Workout (60mins)
- Alternate between 4:00 minutes at a hard effort with 2 minutes of easy recovery between
- Tuesday: Strength Workout (30mins)
- Perform a strength workout of your choice, using whatever exercises and equipment work best for you
- Wednesday: Tempo Workout (60mins)
- Alternate between 14 minutes at a steady tempo effort with 3:30 minutes easy recovery
- Thursday: Rest Day
- Take the day off and rest up for the training to come
- Friday: Trail Run (120mins)
- Easy trail jogging at a Zone 2 effort and/or heart rate
- Saturday: Rest Day
- Take the day off and rest up for the training to come
- Sunday: Race Day
FAQ Running Plan for Weight Loss Questions
Q: How effective is running for weight loss?
A: Running is quite effective for weight loss, as it is a high-calorie-burning exercise. It can help in burning a significant amount of calories, thereby contributing to weight loss when combined with a healthy diet plan.
Q: How does running contribute to weight loss?
A: Running contributes to weight loss by increasing the caloric burn, thereby creating a caloric deficit, which is essential for losing weight. Additionally, the regular practice of running can aid in enhancing overall fitness and metabolism, which further supports weight loss.
Q: Is a running training plan essential for effective weight loss?
A: No, a run training plan is not required for effective weight loss, but it does help you stay on track and give you goals to work towards, which keeps your motivation levels higher than running without plans or a goal.
Q: What are the benefits of following a running-for-weight loss plan?
A: Following a running-for-weight loss plan can help individuals burn more calories, improve cardiovascular health, strengthen muscles, boost metabolism, and sustainably achieve their weight loss goals.
Q: How does running compare to other forms of exercise for weight loss?
A: Running is considered one of the most effective ways to lose weight due to its high caloric burn and its potential to improve cardiovascular fitness. However, combining running with other forms of exercise, such as strength training and high-intensity interval training, can further enhance weight loss results.
Q: How many calories can you burn by running in a day?
A: The number of calories burned by running in a day varies based on factors such as running duration, intensity, and individual body weight. On average, running can help burn 400-800 calories per hour, contributing to the overall caloric deficit required for weight loss.
Conclusion
As you reach the end of this article, it's crucial to reflect on the remarkable journey you're about to embark upon. The "Complete 6 Month Running for Weight Loss Training Plan" isn't just a pathway to physical transformation; it's a blueprint for unlocking a version of yourself that you might not yet believe exists. Weight loss and fitness goals, as lofty as they may seem, are entirely within your reach. Remember, the power of this training plan lies not just in its structure and guidance but in your willingness to commit and persevere.
Remember that every marathoner and every fitness enthusiast once stood where you are today. Your journey from the couch to a 5k, then to a half marathon, and eventually a full marathon, is about more than just losing weight. It's about discovering the immense capability and resilience that lies within you. This training plan is your roadmap, but your determination and hard work are the fuel that will drive you forward. Good luck!
