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.
However, watch out with injure.

If you have difficulty following this schedule you can try running slower. Another possibility is that you repeated some weeks or follow: Basis schedule: 1/2 hour running 12 weeks three training sessions per week.

If a training day exists from two different serials (week 1 up to and including week 3) you can do these in random order.

Much success.

Print this schedule

Print this schedule