Type: cardio/running

Author: Daniel - TinyVik1ng

This 12-week program is designed for individuals carrying extra weight who want to lose fat and build endurance gradually. It incorporates Nordic-inspired elements like outdoor training, cold exposure, and nature-based movement while preventing injuries through structured progression.

Guiding Principles:

1. Gradual Progression → Start with walking, increase to slow jogging, and build to continuous running.
2. Low-Impact Start → Prevent joint stress with alternative training (hiking, biking, swimming).
3. Nordic Conditioning → Use cold exposure, hills, and forest terrain for fat loss & endurance.
4. Strength & Recovery Focus → Integrate bodyweight strength & mobility for injury prevention.
5. Mindset & Motivation → Viking mentality: resilience, toughness, and persistence!
   
   

   Phases

   • Week 1-4: Foundation Phase (Building habits, strengthening joints, low-impact cardio)
   • Week 5-8: Adaptation Phase (Increased running, interval training, and Nordic endurance)
   • Week 9-12: Performance Phase (Longer distances, race prep, and peak conditioning)

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   Training Plan (12 Weeks)

   Week 1-4: Foundation Phase (Establish a Base)

   • Goal: Get used to movement, strengthen muscles, and build cardiovascular capacity.
   • Primary Activities: Brisk walking, incline treadmill, cycling, and beginner bodyweight strength.
   
   
   

   Day	Workout
   Mon	30-min brisk walk + 10-min incline walking
   Tue	Strength (bodyweight squats, step-ups, planks) + mobility
   Wed	30-40 min walk in nature (soft terrain)
   Thu	Nordic walking (using poles) or bike ride (low impact)
   Fri	Strength (lunges, glute bridges, core work)
   Sat	3x 5-min slow jog + 2-min walk in between (intervals)
   Sun	Active recovery (light stretching, sauna, or nature walk)

   💡 Nordic Boost: Try cold showers after workouts to improve circulation and recovery.

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   Week 5-8: Adaptation Phase (Jogging & Building Endurance)

   • Goal: Transition from walking to jogging while increasing intensity gradually.
   • Primary Activities: Longer walks, hiking, short jogs, and hill training.
   
   
   

   Day	Workout
   Mon	5-min walk + 3x (3-min jog + 2-min walk) + 5-min walk
   Tue	Strength + Mobility (focus on knees & hips)
   Wed	45-min Nordic hike (with poles) on uneven terrain
   Thu	30-min cycling or swimming (low-impact cardio)
   Fri	Strength (step-ups, core, balance drills)
   Sat	4x (4-min jog + 1-min walk) – Slow pace, focus on breathing!
   Sun	Sauna, cold dip & stretching

   💡 Nordic Boost: Train in the forest or on soft trails to protect your joints & embrace outdoor resilience.

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   Week 9-12: Performance Phase (Stronger, Faster, Leaner)

   • Goal: Build up to a continuous 30-minute run & increase endurance.
   • Primary Activities: Longer jogs, hill sprints, and mental toughness training.
   
   
   

   Day	Workout
   Mon	10-min walk + 15-min jog + 5-min walk
   Tue	Strength (single-leg work, core, balance drills)
   Wed	Hills! 5x (30-sec uphill jog + walk down)
   Thu	45-min low-intensity cycling or swimming
   Fri	Strength + Mobility (knee and ankle stability)
   Sat	Continuous 20-25 min jog! Slow pace, build stamina
   Sun	Sauna, stretching & recovery

   💡 Nordic Boost: Channel Viking resilience – Train regardless of weather, build mental toughness!

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   Bonus: Nutrition & Recovery for Fat Loss

   1. Nordic Diet: Focus on fish, root vegetables, whole grains, and berries.
   2. Hydration: Drink electrolyte-rich water for endurance.
   3. Protein & Fiber: Supports fat loss & muscle maintenance.
   4. Sauna & Cold Therapy: Enhances recovery and fat-burning effects.

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   Final Challenge: Run Your First 5K!

   At Week 12, celebrate progress with a personal 5K challenge (run/walk mix is fine!). Track your pace & enjoy the journey from overweight to endurance warrior! 🚀🏃‍♂️

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