This site uses: Cookies
Find in Runningtools.com by Google
 
 

Running schedule for beginners
Basis schedule: 1/2 hour running
12 weeks 3 training sessions per week

 

 

See also: Overview running schedules.

 

This basis schedule for beginners has as aim that after 12 weeks you can run a half hour without walk breaks. The number of training sessions per week is three.

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: 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: Basis schedule: 1/2 hour running 8 weeks two training sessions per week or Running schedule for beginners 1 hour running or  Running schedule 10 km beginners. However, watch out with injure.

If you have difficulty following this schedule you can try slow running slower. Another possibility is that you repeated some weeks or follow: Schedule 15 minutes running 8 weeks three training sessions per week.

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.

Print this schedule

 

Wk

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
 4x
 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. running

 

     

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
 

Print this schedule


 

 

 
 

 

Start: February 2005 Last modified: 13 april 2013