Type: cardio/running
Author: Daniel - TinyVik1ng
This 8-week program is designed for beginners with a focus on steady progress, building endurance, and cultivating a love for running. Inspired by the serene landscapes and disciplined lifestyle of the Nordic regions, the program emphasizes balance, recovery, and adaptation.
Key Principles of the Fjord Runner
- Gradual Progression: Start with brisk walks and gentle jogs, increasing duration and intensity weekly.
- Rest and Recovery: Alternate running days with rest or active recovery to prevent injuries.
- Consistency Over Speed: Focus on maintaining steady effort instead of pushing pace.
Additional Nordic Elements
- Breathwork: Practice deep nasal breathing while jogging to boost oxygen efficiency.
- Hydration & Nutrition: Fuel with wholesome foods like oats, nuts, and berries, reminiscent of Nordic staples.
- Outdoor Connection: Run in parks, forests, or along water bodies for a tranquil experience.
Program Structure
Weekly Layout
- Day 1: Short Run, Day 2: Rest or Active Recovery, Day 3: Walk/Jog Intervals, Day 4: Rest.
- Day 5: Longer Run, Day 6: Cross-Training, Day 7: Rest.
Week-by-Week Breakdown
Week 1: Awakening the Fjord Spirit
Day |
Exercise |
Total Time |
Day 1 |
Walk 5 min, jog 1 min (x4) |
24 min |
Day 3 |
Walk 4 min, jog 1 min (x5) |
25 min |
Day 5 |
Walk 4 min, jog 2 min (x4) |
24 min |
Day 6 |
20 min brisk walk or light yoga |
20 min |
Week 2: Strengthening the Current
Day |
Exercise |
Total Time |
Day 1 |
Walk 4 min, jog 2 min (x5) |
30 min |
Day 3 |
Walk 3 min, jog 2 min (x6) |
30 min |
Day 5 |
Walk 3 min, jog 3 min (x5) |
30 min |
Day 6 |
20 min cycling or swimming |
20 min |
Week 3: Over the Fjord
Day |
Exercise |
Total Time |
Day 1 |
Walk 3 min, jog 3 min (x6) |
36 min |
Day 3 |
Walk 3 min, jog 4 min (x5) |
35 min |
Day 5 |
Walk 2 min, jog 5 min (x5) |
35 min |
Day 6 |
30 min hike or elliptical |
30 min |
Week 4: The Aurora's Light
Day |
Exercise |
Total Time |
Day 1 |
Walk 2 min, jog 5 min (x5) |
35 min |
Day 3 |
Walk 2 min, jog 6 min (x5) |
40 min |
Day 5 |
Walk 1 min, jog 8 min (x4) |
36 min |
Day 6 |
Light strength training for legs and core. |
30 min |
Week 5: Gathering Speed
Day |
Exercise |
Total Time |
Day 1 |
Walk 2 min, jog 8 min (x4) |
40 min |
Day 3 |
Walk 1 min, jog 9 min (x4) |
40 min |
Day 5 |
Continuous jog for 20 min. |
No time limit |
Day 6 |
Rowing or light bodyweight exercises. |
30 min |
Week 6: Fjord Resilience
Day |
Exercise |
Total Time |
Day 1 |
Walk 1 min, jog 10 min (x4) |
45 min |
Day 3 |
Continuous jog |
25 min |
Day 5 |
Continuous jog |
35 min |
Day 6 |
Gentle yoga or mobility drills. |
No time limit |
Week 7: Nordic Calm
Day |
Exercise |
Total Time |
Day 1 |
Continuous jog |
30 min |
Day 3 |
Continuous jog 12min, walk 1 min (x3) |
40 min |
Day 5 |
Continuous jog |
35 min |
Day 6 |
Cross-country walking or cycling |
40 min |
Week 8: The Viking Sprint
Day |
Exercise |
Total Time |
Day 1 |
Continuous jog |
35 min |
Day 3 |
Jog 15 min, walk 1 min (x2) |
35 min |
Day 5 |
Continuous jog |
40 min |
Day 6 |
Bodyweight strength exercises or swimming. |
25 min |
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