My running plan

Louis running plan

Im Louis Nachmansohn and this is my running plan for 4 weeks.

Week 1 | Running plan for the first week

louis nachmansohnThe first week of running will consist of "short" runs, three times a week.
In this plan i will run in a high speed.

Week 1 Runs

The warm up: Run 2 min, walk 2 min total of 10 minutes
The Run: 6 km (in a high speed)
Cool down and stretching total: 6 minutes

WEEK 2 | Running plan for the second week

For the second week it will be short runs minimum of four times a week
The second weeks running plan consist of slow speed running:

louis nachmansohn Week 2 Runs

Warming up with Walking 2 minutes, Run 3 min, walk 1 min (and repeat for a total of 10 minutes)
The run: 5 km (slow speed)
Cool down and stretching total: 12 minutes
Do this four times a week.

WEEK 3 | Running plan for the third week

Long runs: Three times a week
Speed: two high speed runs and one slow.

Week 3 Runs

The warm up: Jumping ropes 5-10 minutes
The run: 12-16 km

WEEK 4 | Running plan for the fourth week

For the fourth week running plan will consist of short and long runs: 5 times a week
The running speed: Three slow 30 minutes run (run as long as possible) 2 fast runs (run as long as possible)

Week 4 Runs

First run: : 20 minute run "as fast as possbile". The goal here is to find a fast pace which I can run for a total of 20 minutes. I call this a "speed run".

Second run: 30 minute run, slow pace

Third run: 1 h "as long and fast as possbile"

Fourth run: 20 minute jogg (just relaxing)

Fifth run for the week: 22 km run, slow pace

louis nachmansohn running plan

four week running plan