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Running for Weight Loss Plan

Rachel Cosgrove /

Slimming down isn’t an art—it’s a science. And if you don’t know your fiction from your facts, you’re setting yourself up for a whole lot of (totally unnecessary!) frustration. If you want to run to lose weight, just let our data be your guide, and the number on the scale will be dropping lower in no time.

Weight-Loss Plan
If shedding lbs is your goal, format your week to match this schedule and watch the scale number drop.

Sunday: Rest
Monday: Lifting Workout
Tuesday: Interval Training Run
Wednesday: Easy Run or Rest
Thursday: Lifting Workout
Friday: Easy Run or Rest
Saturday: Interval Training Run

Related: 5K Fit Beginner Plan

Interval Training Run

The goal with interval training is to work at an intensity you cannot maintain longer than a minute or two.This can be done by doing sprints, running hill repeats, or performing pickups during the middle of your run. Your heart rate should reach 85 percent of max or more during the interval. Allow your heart rate to fully recover, ideally below 70 percent of max, before performing your next interval. If you don’t have a heart rate monitor, judge your intensity by how hard you are breathing.

Sample Workout
1. Warm up by running 5 to 10 minutes.
2. Sprint as hard as you can for 30 seconds.
3. Recover by walking/jogging for 90 seconds.
4. Repeat steps 2 and 3 (sprint and recover) 5 to 10 times.
5. Cool down with 5 to 10 minutes of easy jogging.

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