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Running schedule for beginners
Hour running
8 weeks 3 training sessions per week

 

 

See also: Overview running schedules.

 

This basis schedule for beginners has as aim that after 8 weeks you can run a hour without walk breaks. The number of training sessions per week is three.

You can already a half hour run without problems.
Follow possibly firstly: Basis schedule for beginners.

When you do another sport, you can follow: Schedule Hour running 10 weeks two training sessions per week.

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.

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.

Much success.

PDF version of this schedule

 

Wk

Day 1

Day 2

Day 3

1

 5 min. running
 2 min. walk
 20 min. running

 5 min. running
 2 min. walk
 25 min. running

 5 min. running
 2 min. walk
 30 min. running

2

 5 min. running
 2 min. walk
 35 min. running

 2x
 15 min.  fartlek
 2 min. walk

 15 min. running
 2 min. walk
 30 min. running

3

 15 min. running
 2 min. walk
 25 min. running (speed 2)

 2x
 20 min. running
 2 min. walk

 15 min. running
 2 min. walk
 35 min. running

4

 10 min. running
 2 min. walk
 40 min. running

 2x
 20 min. fartlek
 2 min. walk

10 min. running
 2 min. walk
 40 min. running

5

 15 min. running
 2 min. walk
 30 min. running (speed 2)

 2x
 20 min. running
 2 min. walk
20 min. running
 2 min. walk
 30 min. running

6

10 min. running
 2 min. walk
 40 min. running

 2x
 20 min. fartlek
 2 min. walk

20 min. running
 2 min. walk
 40 min. running

7

 15 min. running
 2 min. walk
 35 min. running (speed 2)

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

8

10 min. running
 2 min. walk
 40 min. running

 2x
 20 min. fartlek
 2 min. walk

5 min. running
 2 min. walk
 60 min. running
 

PDF version of this schedule


 

 

 
 

 

Start: February 2005 Last modified: 13 april 2013