Running training schedule beginners

Running schedules
Total overview

Beginners
15 minutes running

Basis schedule 1

Basis schedule 2

Basis schedule 3

Hour running 1

Hour running 2

Finish
10 km

15 km / 10 EM

Half marathon

Making
running schedules
beginners

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 10 weeks you can run a hour without walk breaks. The number of training sessions per week is two.

It is suitable for those who do a other sport. It is therefore less severe than:
Schedule Hour running 8 weeks three training sessions per week.

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: 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.

Print this schedule

Wk	Day 1	Day 2
1	5 min. running 2 min. walk 20 min. running	5 min. running 2 min. walk 25 min. running

2	10 min. running 2 min. walk 25 min. running	5 min. running 2 min. walk 30 min. running

3	15 min. running 2 min. walk 15 min. running (speed 2)	15 min. running 2 min. walk 25 min. running

4	10 min. running 2 min. walk 30 min. running	15 min. running 2 min. walk 30 min. running

5	15 min. running 2 min. walk 20 min. running (speed 2)	15 min. running 2 min. walk 35 min. running

6	10 min. running 2 min. walk 30 min. running	10 min. running 2 min. walk 40 min. running

7	15 min. running 2 min. walk 25 min. running (speed 2)	20 min. running 2 min. walk 30 min. running

8	10 min. running 2 min. walk 40 min. running	20 min. running 2 min. walk 40 min. running

9	15 min. running 2 min. walk 30 min. running (speed 2)	10 min. running 2 min. walk 50 min. running

10	10 min. running 2 min. walk 40 min. running	5 min. running 2 min. walk 60 min. running

Print this schedule