Running schedule for beginners
Basis schedule: 1/2 hour running
12 weeks 3 training sessions per week

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

PDF version of this schedule