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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