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Running schedule for beginners
Hour running
8 weeks 3 training sessions per week

See also: Overview running schedules

This basis schedule for beginners has as aim that after 8 weeks you can run a hour without walk breaks. The number of training sessions per week is three.

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

When you do another sport, you can follow: Schedule Hour running 10 weeks two training sessions per week.

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.

PDF version of this schedule

Wk Day 1 Day 2 Day 3
1 5 min run
2 min walk
20 min. run
5 min run
2 min walk
25 min. run
5 min run
2 min walk
30 min. run
2 5 min run
2 min walk
35 min. run
2x
15 min fartlek run
2 min walk
15 min run
2 min walk
30 min. run
3 15 min run
2 min walk
25 min. run (pace 2)
2x
20 min run
2 min walk
15 min run
2 min walk
35 min. run
4 10 min run
2 min walk
40 min. run
2x
20 min fartlek run
2 min walk
10 min run
2 min walk
40 min. run
5 15 min run
2 min walk
30 min. run (pace 2)
2x
20 min run
2 min walk
20 min run
2 min walk
30 min. run
6 10 min run
2 min walk
40 min. run
2x
20 min fartlek run
2 min walk
20 min run
2 min walk
40 min. run
7 15 min run
2 min walk
35 min. run (pace 2)
2x
20 min run
2 min walk
10 min run
2 min walk
50 min. run
8 10 min run
2 min walk
40 min. run
2x
20 min fartlek run
2 min walk
5 min run
2 min walk
60 min. run