summer running plan

Summer running plan needed? Look no further.

The Summer often leads to an increase in runners on the road as holiday fitness goals come into play. We know how hard it is to achieve your goals, but by following these quick and easy running plans (depending on your fitness level) you will soon reap the rewards.

Each plan includes a warm up and cool down, and is based on the time-efficient and most effective high-intensity interval training method (for more information on HIIT check here). No matter your fitness level, try and get into the routine of doing your chosen plan two to three times per week:

Running plan, level 1, for beginners (22 minutes):
Warm up: slow jogging for 5 minutes
Core running plan: 8 x 30 seconds fast running, 1-minute walk in between (12 minutes in total)
Cool down: slow jogging for 5 minutes

Running plan, level 2 for intermediates (28 minutes):
Warm up: slow jogging for 5 minutes
Core running plan: 12 x 30 seconds fast running, 1-minute walk/jog in between (18 minutes in total)
Cool down: slow jogging for 5 minutes

Running plan, level 3 for advanced (36 minutes):
Warm up: slow jogging for 5 minutes
Core running plan: 12 x 45 seconds fast running, 1-minute walk/jog in between (21 minutes in total). 5-minute medium pace run.
Cool down: slow jogging for 5 minutes

Following your selected Summer running plan will quickly improve your results after just 1 week – which will help keep you focused as the benefits are visible. Always keep hydrated so remember to drink 6-8 cups of water every day, and of course, don’t forget to combine with a healthy diet for maximum effect. If you want guidance on nutrition, get in touch or check out our nutrition box full of goodies.

This running plan and any other high-intensity workout where you frequently get your heart rate up and down will
result in an “afterburn effect”, which means calorie burning up to 48-hours AFTER your last workout. So don your running gear, get some fresh air in your lungs, and stick to it!

If you are running low on motivation, read our top tips here.

Chris Smith
Founder of Vivi Nation, sports enthusiast, occasional triathlete, keen cyclist and optimistic Liverpool FC fan.

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