Running schedule for beginners, joggers

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 8 weeks you can run a hour without walk breaks.

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

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 :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 10 km beginners. However, watch out with injure.

Much success.

Wk	Day 1	Day 2	Day 3
1	15 min. running 2 min. walk 30 min. running	2x 15 min. running 2 min. walk	15 min. running 2 min. walk 30 min. running

2	15 min. running 2 min. walk 35 min. running	2x 15 min. fartlek 2 min. walk	15 min. running 2 min. walk 35 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	15 min. running 2 min. walk 40 min. running	2x 20 min. fartlek 2 min. walk	15 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	15 min. running 2 min. walk 45 min. running

6	10 min. running 2 min. walk 45 min. running	2x 20 min. fartlek 2 min. walk	10 min. running 2 min. walk 50 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 55 min. running

8	10 min. running 2 min. walk 45 min. running	2x 20 min. fartlek 2 min. walk	5 min. running 2 min. walk 60 min. running

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