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Running for beginners
15 minutes running
8 weeks 3 training sessions per week

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See also: Overview running schedules

This running schedule for beginners has as aim that after 8 weeks you can run 15 minutes 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.

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.

If you have difficulty following this schedule you can try running slower. Another possibility is that you repeated some weeks.

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
1 min run
2 min walk
4x
1 min run
2 min walk
4x
1 min run
2 min walk
2 6x
1 min run
2 min walk
4x
2 min run
2 min walk
6x
1 min run
2 min walk
3 3x
2 min run
2 min walk
4x
3 min run
2 min walk
3x
2 min run
2 min walk
4 2x
4 min run
2 min walk
2x
3 min run
2 min walk
2x
4 min run
1 min walk
2x
3 min run
1 min walk
2x
4 min run
2 min walk
2x
3 min run
2 min walk
5 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
6 2x
6 min run
3 min walk
2x
3 min run
2 min walk
2x
5 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
7 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
8 5 min run
2 min walk
10 min. run
5 min run
2 min walk
12 min. run
5 min run
2 min walk
15 min. run