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Running schedule for beginners
Basis schedule: 1/2 hour running

 

 

See also: Overview running schedules.
 
Running schedules
Total overview

Beginners
Basis schedule

1 hour running

Making
running schedules

Max. 3 per week
10 km

15 km / 10 EM

Half marathon

Max. 4 per week
10 km

15 km / 10 EM

Half marathon

Marathon

Sundries
Overtraining
This basis schedule for beginners has as aim that after 12 weeks you can run a half hour without walk breaks.

The aim of a runners training plan for beginners is you not only prepare physically, but also mentally to many years of running pleasure. Nicely sports stand at this beginners plan first.

Do possibly the Coopertest to examine your condition.

Start your training with a warming-up and afterward a cooling-down. See also the page about Warming-up and cooling-down.

At running endurance training you must still quietly are able to talk without too much panting. The heart rate lies between the 75% and 85% of the anaerobic threshold. This threshold  is approximately equal to 220-age-15. For the one which train to burn fat: the heart rate lies between the 55% and 65% of the maximum heart rate. For much further information on :heart rate monitors: Training heart rate monitor.

If you running this plan the first weeks very easily you can also skip weeks.
You can also choose to change to the Running schedule for beginners 1 hour running or Running schedule 10 km beginners. However, watch out with injure.

If a training day exists from two different serials (week 4 up to and including week 7) you can do these in random order.

Much success.
 
 

Week

Day 1

Day 2

Day 3

1

  4x
 2 min. running
 2 min. walk		  4x
 2 min. running
 2 min. walk		  4x
 2 min. running
 2 min. walk

 

      

2

  5x
 2 min. running
 2 min. walk		  5x
 3 min. running
 2 min. walk		  5x
 2 min. running
 2 min. walk

 

      

3

  4x
 3 min. running
 2 min. walk		  3x
 4 min. running
 2 min. walk		  4x
 3 min. running
 2 min. walk

 

      

4
 2x
 5 min. run.
 3 min. walk		  

 2x
 3 min. run.
 2 min. walk

 2x
 4 min. run.
 2 min. walk

  

 2x
 3 min. run.
 2 min. walk

 2x
 5 min. run.
 3 min. walk

  

 2x
 3 min. run.
 2 min. walk

 

      

5
 2x
 6 min. run.
 3 min. walk		  

 2x
 3 min. run.
 2 min. walk

 2x
 4 min. run.
 2 min. walk

  

 2x
 3 min. run.
 2 min. walk

 2x
 6 min. run.
 3 min. walk

  

 2x
 3 min. run.
 2 min. walk

 

      

6
 2x
 8 min. run.
 3 min. walk		    2x
 3 min. run.
 2 min. walk

 2x
 6 min. run.
 2 min. walk

  

 2x
 3 min. run.
 2 min. walk

 2x
 8 min. run.
 3 min. walk

  

 2x
 3 min. run.
 2 min. walk

 

      

7

 2x
 10 min. run.
 3 min. walk

  

 2x
 3 min. run.
 2 min. walk

 2x
 8 min. run.
 2 min. walk

  

 2x
 3 min. run.
 2 min. walk

 2x
 10 min. run.
 3 min. walk

  

 2x
 3 min. run.
 2 min. walk

 

      

8

  2x
 13 min. running
 3 min. walk		  2x
 10 min. running
 2 min. walk		  2x
 13 min. running
 3 min. walk

 

      

9

 2x
 15 min. running
 3 min. walk

 2x
 10 min. running
 2 min. walk

  2x
 15 min. running
 3 min. walk

 

      

10

  2x
 20 min. running
 5 min. walk		  2x
 10 min. running
 2 min. walk		  2x
 20 min. running
 5 min. walk

 

      

11

  15 min. running
 5 min. walk
 25 min. running		  2x
 15 min. running
 3 min. walk		  15 min. running
 5 min. walk
 25 min. open

 

      

12

  15 min. running
 5 min. walk
 30 min. running		  2x
 15 min. running
 3 min. walk		  15 min. running
 5 min. walk
 30 min. running
Nike ID Customize Your Product - 120x600

 
 

 

 
 

 

Start: February 2005 Last modified: