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.
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 |