{"id":13929,"date":"2024-01-02T13:49:27","date_gmt":"2024-01-02T13:49:27","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=13929"},"modified":"2024-03-04T16:42:24","modified_gmt":"2024-03-04T16:42:24","slug":"28-day-beginner-running-challenge","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/28-day-beginner-running-challenge\/","title":{"rendered":"New year, new you: Try this 28-day beginner running challenge"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:149.92679355783%; }img#mv-trellis-img-5{display:block;}<\/style>\n<p>Beat the post-Christmas blues with this beginner running challenge.<\/p>\n\n\n\n<p>This challenge is designed for beginners who are new to running or looking to kickstart their fitness journey in the new year. <\/p>\n\n\n\n<p>It&rsquo;s also great for anyone returning to running after a break. <\/p>\n\n\n\n<p>Various <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4131752\/\" target=\"_blank\" rel=\"noopener\">studies<\/a> have proven the benefits of running for your physical and mental health &ndash; so what better way to start the new year than with a running challenge.<\/p>\n\n\n\n<p>The challenge gradually builds endurance, stamina over a four-week period, and also incorporates rest days for optimal recovery. <\/p>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/BEGINNER-RUNNING-CHALLENGE-533x1024.png\" alt=\"\" class=\"wp-image-13930\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/BEGINNER-RUNNING-CHALLENGE-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/BEGINNER-RUNNING-CHALLENGE-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/BEGINNER-RUNNING-CHALLENGE-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/BEGINNER-RUNNING-CHALLENGE-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/BEGINNER-RUNNING-CHALLENGE-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/BEGINNER-RUNNING-CHALLENGE-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/BEGINNER-RUNNING-CHALLENGE.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"\" class=\"wp-image-13930 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/BEGINNER-RUNNING-CHALLENGE.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/BEGINNER-RUNNING-CHALLENGE-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/BEGINNER-RUNNING-CHALLENGE-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/BEGINNER-RUNNING-CHALLENGE-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/BEGINNER-RUNNING-CHALLENGE-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/BEGINNER-RUNNING-CHALLENGE-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/BEGINNER-RUNNING-CHALLENGE-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/BEGINNER-RUNNING-CHALLENGE-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/BEGINNER-RUNNING-CHALLENGE.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>28-day beginner running challenge<\/strong><\/h2>\n\n\n\n<p>Before completing this challenge, it&rsquo;s important you consult with a healthcare professional, especially if you&rsquo;re returning to running following an injury or after childbirth, for example. <\/p>\n\n\n\n<p>The aim of the challenge is to get you up and running after the festive season. <\/p>\n\n\n\n<p>If any of the running\/walking intervals are too long, you can adapt these to suit your fitness levels. Just make sure you add in the appropriate amount of walking breaks. <\/p>\n\n\n\n<p>Your pace during each run should feel comfortable. This means that you should be able to comfortable hold a conversation without getting out of breath. <\/p>\n\n\n\n<p>The challenge includes the following types of workouts and rest days:<\/p>\n\n\n\n<ul>\n<li>Running and walking intervals<\/li>\n\n\n\n<li>Active rest days (e.g. days where you only do low impact or gentle exercise)<\/li>\n\n\n\n<li>Rest days (e.g. complete rest days to allow your body to recover)<\/li>\n\n\n\n<li>Optional strength training workouts.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Week 1: Establish a routine<\/strong> <\/h3>\n\n\n\n<p><strong>Day 1 &ndash; Monday:<\/strong><\/p>\n\n\n\n<ul>\n<li>Warm up with a light jog and some dynamic stretching.<\/li>\n\n\n\n<li>Run\/walk for 18 minutes: Run at a comfortable pace for 1 minute, followed by 2 minutes of brisk walking. Repeat 6 times. <\/li>\n\n\n\n<li>Cool down with some light stretching.<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 2 &ndash; Tuesday:<\/strong><\/p>\n\n\n\n<ul>\n<li>Active rest: Engage in a low-impact activity such as cycling or swimming for 30 minutes.<\/li>\n\n\n\n<li>Optional: Core strengthening exercises.<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 3 &ndash; Wednesday:<\/strong><\/p>\n\n\n\n<ul>\n<li>Warm up with a light jog and some <a href=\"https:\/\/www.runwithcaroline.com\/dynamic-warm-up-stretches-to-do-before-a-run\/\" data-type=\"post\" data-id=\"5753\">dynamic stretching<\/a>. <\/li>\n\n\n\n<li>Run\/walk for 24 minutes: Run at a comfortable pace for 2 minutes, followed by 2 minutes of brisk walking. Repeat 6 times. <\/li>\n\n\n\n<li>Cool down with some light stretching. <\/li>\n<\/ul>\n\n\n\n<p><strong>Day 4 &ndash; Thursday:<\/strong><\/p>\n\n\n\n<ul>\n<li>Rest day: Focus on recovery with gentle stretching or yoga.<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 5 &ndash; Friday:<\/strong><\/p>\n\n\n\n<ul>\n<li>Warm up with a light jog and some dynamic stretching. <\/li>\n\n\n\n<li>Run\/walk for 30 minutes: Run at a comfortable pace for 3 minutes, followed by 2 minutes of brisk walking. Repeat 6 times. <\/li>\n\n\n\n<li>Cool down with some light stretching. <\/li>\n<\/ul>\n\n\n\n<p><strong>Day 6 &ndash; Saturday:<\/strong><\/p>\n\n\n\n<ul>\n<li>Active rest: 30 minutes of low-impact activity such as walking, cycling or swimming. <\/li>\n\n\n\n<li>Optional: <a href=\"https:\/\/www.runwithcaroline.com\/best-bodyweight-exercises-for-runners\/\" data-type=\"post\" data-id=\"5846\">Bodyweight exercises<\/a> focusing on legs and core.<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 7 &ndash; Sunday:<\/strong><\/p>\n\n\n\n<ul>\n<li>Rest day: Allow your body to recover fully. Drink plenty of water.<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/first-mile-of-a-run\/\" data-type=\"post\" data-id=\"13917\">Mastering mile one: 10 tips to conquer the first mile of a run<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-683x1024.webp\" alt=\"\" class=\"wp-image-13856\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-683x1024.webp\" alt=\"\" class=\"wp-image-13856 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/12\/running-and-your-period-2.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Week 2: Build endurance<\/strong> <\/h3>\n\n\n\n<p><strong>Day 8 &ndash; Monday:<\/strong><\/p>\n\n\n\n<ul>\n<li>Warm up with a light jog and some dynamic stretching. <\/li>\n\n\n\n<li>Run\/walk for 30 minutes: Run at a comfortable pace for 4 minutes, followed by 2 minutes of brisk walking. Repeat 5 times. <\/li>\n\n\n\n<li>Cool down with some light stretching. <\/li>\n<\/ul>\n\n\n\n<p><strong>Day 9 &ndash; Tuesday:<\/strong><\/p>\n\n\n\n<ul>\n<li>Active rest: 30 minutes of low-impact activity such as walking, cycling or swimming. <\/li>\n\n\n\n<li>Stretching routine focusing on legs.<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 10 &ndash; Wednesday:<\/strong><\/p>\n\n\n\n<ul>\n<li>Warm up with a light jog and some dynamic stretching. <\/li>\n\n\n\n<li>Run\/walk for 35 minutes: Run at a comfortable pace for 5 minutes, followed by 2 minutes of brisk walking. Repeat 5 times. <\/li>\n\n\n\n<li>Cool down with some light stretching. <\/li>\n<\/ul>\n\n\n\n<p><strong>Day 11 &ndash; Thursday:<\/strong><\/p>\n\n\n\n<ul>\n<li>Rest day: Prioritise rest, consider gentle yoga or <a href=\"https:\/\/www.runwithcaroline.com\/pilates-exercises-for-runners\/\" data-type=\"post\" data-id=\"7941\">Pilates<\/a>. <\/li>\n<\/ul>\n\n\n\n<p><strong>Day 12 &ndash; Friday:<\/strong><\/p>\n\n\n\n<ul>\n<li>Warm up with a light jog and some dynamic stretching. <\/li>\n\n\n\n<li>Run\/walk for 40 minutes: Run at a comfortable pace for 6 minutes, followed by 2 minutes of brisk walking. Repeat 5 times. <\/li>\n\n\n\n<li>Cool down with some light stretching. <\/li>\n<\/ul>\n\n\n\n<p><strong>Day 13 &ndash; Saturday:<\/strong><\/p>\n\n\n\n<ul>\n<li>Active rest: 30 minutes of low-impact activity such as walking, cycling or swimming. <\/li>\n\n\n\n<li>Optional: Full body workouts.<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 14 &ndash; Sunday:<\/strong><\/p>\n\n\n\n<ul>\n<li>Rest day: Allow your body to recover fully. Drink plenty of water.<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/easy-run\/\" data-type=\"post\" data-id=\"13872\">The magic of the easy run: Why they are crucial for stronger and happier running<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-3-683x1024.webp\" alt=\"\" class=\"wp-image-13807\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-3-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-3-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-3-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-3-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-3-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-3-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-3-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-3.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-3-683x1024.webp\" alt=\"\" class=\"wp-image-13807 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-3-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-3-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-3-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-3-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-3-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-3-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-3-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-3.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-3.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Week 3: Increase intensity<\/strong> <\/h3>\n\n\n\n<ul>\n<li>Gradually increase the duration of your runs, aiming for 50-55 minutes by the end of the week.<\/li>\n\n\n\n<li>Include a mix of continuous running and walking as needed.<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 15 &ndash; Monday:<\/strong><\/p>\n\n\n\n<ul>\n<li>Warm up with a light jog and some dynamic stretching. <\/li>\n\n\n\n<li>Run\/walk for 45 minutes: Run at a comfortable pace for 7 minutes, followed by 2 minutes of brisk walking. Repeat 5 times. <\/li>\n\n\n\n<li>Cool down with some light stretching. <\/li>\n<\/ul>\n\n\n\n<p><strong>Day 16 &ndash; Tuesday:<\/strong><\/p>\n\n\n\n<ul>\n<li>Active rest: 30 minutes of low-impact activity such as walking, cycling or swimming. <\/li>\n\n\n\n<li>Stretching routine focusing on legs.<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 17 &ndash; Wednesday:<\/strong><\/p>\n\n\n\n<ul>\n<li>Warm up with a light jog and some dynamic stretching. <\/li>\n\n\n\n<li>Run\/walk for 55 minutes: Run at a comfortable pace for 8 minutes, followed by 3 minutes of brisk walking. Repeat 5 times. <\/li>\n\n\n\n<li>Cool down with some light stretching. <\/li>\n<\/ul>\n\n\n\n<p><strong>Day 18 &ndash; Thursday:<\/strong><\/p>\n\n\n\n<ul>\n<li>Rest day: Prioritise rest, consider gentle yoga or Pilates. <\/li>\n<\/ul>\n\n\n\n<p><strong>Day 19 &ndash; Friday:<\/strong><\/p>\n\n\n\n<ul>\n<li>Warm up with a light jog and some dynamic stretching. <\/li>\n\n\n\n<li>Run\/walk for 55 minutes: Run at a comfortable pace for 8 minutes, followed by 3 minutes of brisk walking. Repeat 5 times. <\/li>\n\n\n\n<li>Cool down with some light stretching. <\/li>\n<\/ul>\n\n\n\n<p><strong>Day 20 &ndash; Saturday:<\/strong><\/p>\n\n\n\n<ul>\n<li>Active rest: 30 minutes of low-impact activity such as walking, cycling or swimming. <\/li>\n\n\n\n<li>Optional: Full body workouts.<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 21 &ndash; Sunday:<\/strong><\/p>\n\n\n\n<ul>\n<li>Rest day: Allow your body to recover fully. Drink plenty of water.<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/30-day-at-home-workout-challenge-for-runners\/\" data-type=\"post\" data-id=\"5813\">The ultimate 30 day workout challenge for runners<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-1-683x1024.webp\" alt=\"\" class=\"wp-image-13805\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-1-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-1-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-1-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-1-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-1-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-1-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-1-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-1.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-1-683x1024.webp\" alt=\"\" class=\"wp-image-13805 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-1-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-1-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-1-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-1-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-1-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-1-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-1-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-1.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/running-on-a-busy-schedule-1.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Week 4: Final push and celebration<\/strong> <\/h3>\n\n\n\n<p><strong>Day 22 &ndash; Monday:<\/strong><\/p>\n\n\n\n<ul>\n<li>Warm up with a light jog and some dynamic stretching. <\/li>\n\n\n\n<li>Run\/walk for 60 minutes: Run at a comfortable pace for 8 minutes, followed by 2 minutes of brisk walking. Repeat 6 times. <\/li>\n\n\n\n<li>Cool down with some light stretching. <\/li>\n<\/ul>\n\n\n\n<p><strong>Day 23 &ndash; Tuesday:<\/strong><\/p>\n\n\n\n<ul>\n<li>Active rest: 30 minutes of low-impact activity such as walking, cycling or swimming. <\/li>\n\n\n\n<li>Stretching routine focusing on legs.<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 24 &ndash; Wednesday:<\/strong><\/p>\n\n\n\n<ul>\n<li>Warm up with a light jog and some dynamic stretching. <\/li>\n\n\n\n<li>Run\/walk for 60 minutes: Run at a comfortable pace for 9 minutes, followed by 1 minutes of brisk walking. Repeat 6 times. <\/li>\n\n\n\n<li>Cool down with some light stretching. <\/li>\n<\/ul>\n\n\n\n<p><strong>Day 25 &ndash; Thursday:<\/strong><\/p>\n\n\n\n<ul>\n<li>Rest day: Prioritise rest, consider gentle yoga or Pilates. <\/li>\n<\/ul>\n\n\n\n<p><strong>Day 26 &ndash; Friday:<\/strong><\/p>\n\n\n\n<ul>\n<li>Warm up with a light jog and some dynamic stretching. <\/li>\n\n\n\n<li>Run\/walk for 60 minutes: Run at a comfortable pace for 9 minutes, followed by 1 minutes of brisk walking. Repeat 6 times. <\/li>\n\n\n\n<li>Cool down with some light stretching. <\/li>\n<\/ul>\n\n\n\n<p><strong>Day 27 &ndash; Saturday:<\/strong><\/p>\n\n\n\n<ul>\n<li>Active rest: 30 minutes of low-impact activity such as walking, cycling or swimming. <\/li>\n\n\n\n<li>Optional: Full body workouts.<\/li>\n<\/ul>\n\n\n\n<p><strong>Day 28 &ndash; Sunday:<\/strong><\/p>\n\n\n\n<ul>\n<li>Rest day: Allow your body to recover fully. Drink plenty of water.<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"5246\">The ultimate 30 day strength training plan for runners<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/training-plan-5-683x1024.webp\" alt=\"\" class=\"wp-image-13746\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/training-plan-5-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/training-plan-5-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/training-plan-5-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/training-plan-5-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/training-plan-5-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/training-plan-5-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/training-plan-5-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/training-plan-5.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/training-plan-5-683x1024.webp\" alt=\"\" class=\"wp-image-13746 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/training-plan-5-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/training-plan-5-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/training-plan-5-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/training-plan-5-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/training-plan-5-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/training-plan-5-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/training-plan-5-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/training-plan-5.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/11\/training-plan-5.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What to do after completing the challenge<\/strong><\/h2>\n\n\n\n<p>Congrats! You have finished the 28-day beginner running challenge!<\/p>\n\n\n\n<p>Now is a good time to reflect on achievements and set future running goals.<\/p>\n\n\n\n<p>Whether you want to run a 5k, 10k or you even have your sights on a <a href=\"https:\/\/www.runwithcaroline.com\/training-for-a-half-marathon\/\" data-type=\"post\" data-id=\"13623\">half marathon<\/a> &ndash; the running world is your oyster!<\/p>\n\n\n\n<p>With the right mindset and motivation you will be able to achieve your running goals. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/hormones-and-female-athletic-performance\/\" data-type=\"post\" data-id=\"13672\">Hormones and female athletic performance: Everything you need to know<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tips on completing the challenge<\/strong><\/h2>\n\n\n\n<ol>\n<li>Listen to your body: If at any point you feel pain beyond normal fatigue, consider extra rest in the form of additional rest days. <\/li>\n\n\n\n<li>Stay hydrated and fuel your body with a nutritious, balanced diet. Your main source of energy should be carbohydrates before a run and protein after a run. <\/li>\n\n\n\n<li>Invest in <a href=\"https:\/\/www.runwithcaroline.com\/how-to-choose-the-best-running-shoes-for-beginners\/\" data-type=\"post\" data-id=\"4195\">proper running shoes<\/a> to reduce the risk of injury. <\/li>\n\n\n\n<li>Warm up before each run with a light jog and <a href=\"https:\/\/www.runwithcaroline.com\/dynamic-warm-up-stretches-to-do-before-a-run\/\" data-type=\"post\" data-id=\"5753\">dynamic stretches<\/a> and cool down afterward with gentle stretches.<\/li>\n\n\n\n<li>Pay attention to your breathing &ndash; it should be controlled and steady. If at any point you feel out of breath during a run, it means you are running too fast. <\/li>\n\n\n\n<li>Enjoy the process and celebrate small victories along the way! Consider documenting your journey so you can look back on the progress you have made. <\/li>\n<\/ol>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/nutrition-and-running-performance\/\" data-type=\"post\" data-id=\"13811\">Fuelling your run: A female runner&rsquo;s guide to nutrition and running performance<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Beat the post-Christmas blues with this beginner running challenge. This challenge is designed for beginners who are new to running or looking to kickstart their fitness journey in the new year. It&rsquo;s also great for anyone returning to running after a break. Various studies have proven the benefits of running for your physical and mental &hellip;<\/p>\n","protected":false},"author":1,"featured_media":14049,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[53,39,275],"tags":[106,90,69],"mv":{"thumbnail_id":14049,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2024\/01\/9-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/13929"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=13929"}],"version-history":[{"count":1,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/13929\/revisions"}],"predecessor-version":[{"id":13932,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/13929\/revisions\/13932"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/14049"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=13929"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=13929"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=13929"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}