fitness:
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If you can run for about 30 minutes straight--at any speed--this plan's for you. (If not, check out our run/walk program to build you up to 30 minutes). At the end of six weeks you'll be able to do a full hour on the road--and you'll score a killer body that's 10 pounds lighter.
Run at a pace that feels challenging but comfortable. Feel free to switch the rest day, but make sure you do one full day of rest each week. And don't forget to stretch after each workout.
Week One
Last updated: July 28, 2010 Issue date: April 2009
INTERMEDIATE RUNNING WEIGHTLOSS PROGRAM
Intermediate Running For Weight Loss: Running Program
Drop 10 pounds with our all-new fitness plan
Plan created by Amy Dixon
If you can run for about 30 minutes straight--at any speed--this plan's for you. (If not, check out our run/walk program to build you up to 30 minutes). At the end of six weeks you'll be able to do a full hour on the road--and you'll score a killer body that's 10 pounds lighter.
Run at a pace that feels challenging but comfortable. Feel free to switch the rest day, but make sure you do one full day of rest each week. And don't forget to stretch after each workout.
Week One
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Monday Run 30 minutes. Walk 5. Stretch. |
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Tuesday "Tone Zone" Strength Training Program. Stretch. |
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Wednesday Run 30 minutes. Walk 5. Stretch |
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Thursday "Rock Solid Abs" Strength Training Program. Stretch. |
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Friday Run 30 minutes. Walk 5 minutes. Stretch. |
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Saturday Rest Day |
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Sunday Run 30 minutes. Walk 5 minutes. Stretch. |
Last updated: July 28, 2010 Issue date: April 2009
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See results in just six weeks with our all-new eating and exercise plan
I am a runner; I've been running since I can remember. I've ran track through out middle and high school. Not to mention, I was pretty good at it. Now that I am finshed with school, I run and strenght train daily. Being active is a big part of my life, and I promise myself that I wouldn't stop just because I graduated. Lately, I've been really consider a marathon. Perhaps a 5K or 10K; I feel that I can handle it. Hopefully taking this challenge would help me prepare me for that. By the way I could use a workout buddy. So if you read this and could use a workout buddy too. Get in touch the best way possible. Thanks! :)
After not exercising for about 5 years, I committed to running a 5K with a friend, who sent me this plan to get me back on the horse. Trick was I only had 4 weeks before the 5K, so I started following at the beginning of week 3. I gave up on the strength training days after about 2 weeks, but followed the running plan religiously. I ran the 5K in 31 1/2 minutes this weekend, and am feeling pretty good about it. I actually gained a pound over the course of the four weeks, but I definitely wasn't watching my diet, and I'm not really trying to lose weight, I'm 5'5", 130 lbs. This worked great to increase my cardiovascular strength to the point that I could run for 30 minutes without walking.
I run on and off but can't seem to commit myself. I run outside for 30minutes to 45minutes. Im 5,5 and 120 pounds I would really like to tone up and possibly lose a few more pounds. Im not sure if its unrealistic to lose more weight at my size but I would really like to tone up and finally have some killer abs!
I used this program and I dropped the weight I have a few more pounds to go so I am going start at week 5 and do a couple of more weeks. I mixed up what I did on the strength and core training days with things I new would work as well as I was already doing strength training as well as rowing (rowing machine does wonders with muffin top and back boobies). Good luck to everyone I have recommended this progam to so many people now because they have seen the changes in my body!
I have fought a plateau of 170 for 9 year now (since I had my daughter) - I thought this might do the trick. In the first 5 weeks I lost NOTHING. Then at the end of the 5th week I hit 170 and there was a light hope. The Wednesday of the 6th week I hit 168 - a real 168 at a scale at the weight room in the afternoon. I was psyched! It's Saturday and I back at 170, but I feel confident that the intervals did the trick, so now that this is my last day and I have an hour run - what's next week? Keep repeating week 6?
Is it possible just to use the "No Gear Here" workout on Tuesdays and Thursdays during the whole program? I'm lacking on equipment..
This plan is good. But, I just like walking better. Is it alright to add walking time?
Meskerem...Sorry to hear that you hit a plateau. (I recently lost 15 lbs and hoped to lose another 15, but the scale's been stuck at 150!) I'm no expert, but heard from a friend (who is a personal trainer) that your metabolism might be slowing down to ensure you have the calories to withstand your 6-day run and strength workouts. Increasing caloric intake, or changing up or exercise routine, may actually help. (Yep, sounds counter-productive, but I'm gonna give it a try to get out of my plateau.)
Regular cardio, a variety of strength training and a calorie conscious diet is the recipe to weight loss in general...nothing special in this plan.
Please help, why I'm not losing more weight?
I run 6 days for 30 min and 5 min walk and plus I do strength training for about 30 minutes 6 days after my running. I’d this program for over two months. Also, I’m vegetarian, I do eat eggs and fish, lots of vegetables and fruits. Since I started workout I only lost 4 lbs.
Baylorbears - the second week, your run time has been increased to 40 minutes. You run at your normal pace for a solid 32 minutes, then for the next 6 minutes (before you cool down) you run 1 minute, and walk 1 minute (or whatever the instruction is) then the 2 minute walking cool down.
The length of the regular run increases each week, until the first run of week 4, where they mix it up on Monday a little. But the workout length increases week to week.
I myself am starting with the walk/run beginners program, to make sure I am ready for the running program.
Good luck, hope that this helps.
I have a question regarding when it says:
Run 32 Min
Next 6 min alternate between...blah,blah....
Does that mean during the 32 min you alternate every 6 min between walking and running, or you run 32 min and then run an additional 6 min and alternative with walking and running ?
lol i might just be not reading it right or super tired from work.
I believe that "running" is at your normal pace, you should be able to carry on a conversation. Plus when you run, your pace should allow you to go for at least 30 min without wanting to die. "Sprinting" is all out, level 10, as fast as you can go. Sprints are much shorter distances or time intervals(30 seconds to a minute). They are great for building up speed.
What is the difference between running and sprinting?
I'm going to start this program, but I can't do the meal plan(I don't eat fish, and I eat very little meat). Anyone have tips on what I should be eating and/or drinking, especially right before I run in the morning and what I should eat afterwords?
For the user of the F6 - I have an F-11, and it requires that I test my fitness every 4 weeks. I have had it since January, and my resting heartrate has changed, which changes your target ranges.
If you are referring to the target ranges on the treadmill - ignore that - unless you are a 180lb man - the mathematic algorithms don't get it right. Plus, it doesn't take into consideration your own cardiovascular health
Any recommendations on how to maintain any weight lost after completing the six week program? Is there a maintenance running program?
For this running for weight loss plan is it ok to run on an elliptical, or ride on a bike as long as you keep your heart rate in the target zone.
Thanks!
Once you link to the Lean Machine workout notice the "print" link on the page. Click on it. You should be able to print it out. Hope that helps.
I workout regularly with a Polar F6 heart rate monitor. I am consistently above my target heart rate zone during my runs. I am able to complete my runs without too much trouble. Am I doing myself a disservice by not slowing down and keeping my heart rate within the target zone?
Thanks for any tips or advice...
I am having trouble downloading the 'lean machine' strength training program....anyone else experiencing the same??