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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.

PDF version of this schedule

Wk Day 1 Day 2 Day 3
1 4x
2 min run
2 min walk
4x
2 min run
2 min walk
4x
2 min run
2 min walk
2 5x
2 min run
2 min walk
4x
3 min run
2 min walk
5x
2 min run
2 min walk
3 4x
3 min run
2 min walk
3x
4 min run
2 min walk
4x
3 min run
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 run
3 min walk
2x
10 min run
2 min walk
2x
13 min run
3 min walk
9 2x
15 min run
3 min walk
2x
10 min run
2 min walk
2x
15 min run
3 min walk
10 2x
20 min run
5 min walk
2x
10 min run
2 min walk
2x
20 min run
5 min walk
11 15 min run
5 min walk
25 min. run
2x
15 min run
3 min walk
15 min run
5 min walk
25 min. run
12 15 min run
5 min walk
30 min. run
2x
15 min run
3 min walk
15 min run
5 min walk
30 min. run