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Running schedule for beginners
Basis schedule: 1/2 hour running
12 weeks 2 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 two.

It is suitable for those who do a other sport and for who running in the past. This schedule is also useful for people who can not run three times a week (see: Basis schedule: 1/2 hour running 12 weeks three training sessions per week). Be careful to injury.

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 12 weeks three training sessions per week. 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 or follow: Schudele 15 minutes running
8 weeks three training sessions per week
.

If a training day exists from two different serials (week 3 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

1

4x
 2 min. running
 2 min. walk
 4x
 2 min. running
 2 min. walk

2

 4x
 3 min. running
 2 min. walk
 4x
 3 min. running
 2 min. walk
3

 2x
 4 min. running
 2 min. walk

 

 2x
 3 min. running
 2 min. walk

 2x
 4 min. running
 2 min. walk

 

 2x
 3 min. running
 2 min. walk

4

 2x
 5 min. running
 3 min. walk

 

 2x
 3 min. running
 2 min. walk

 2x
 5 min. running
 3 min. walk

 

 2x
 3 min. running
 2 min. walk

5

 2x
 8 min. running
 3 min. walk

 

 2x
 3 min. running
 2 min. walk

 2x
 6 min. running
 3 min. walk

 

 2x
 3 min. running
 2 min. walk

6

 2x
 10 min.running
 3 min. walk

 

 2x
 3 min. running
 2 min. walk

 2x
 8 min. running
 3 min. walk

 

 2x
 3 min. running
 2 min. walk

7

 2x
 12 min. running
 3 min. walk

 

 2x
 3 min. running
 2 min. walk

 2x
 10 min.running
 3 min. walk

 

 2x
 3 min. running
 2 min. walk

8 10 min. running
 2 min. walk
 15 min. running

 2x
 15 min. running
 3 min. walk

9

 2x
 15 min. running
 3 min. walk

 15 min. running
 5 min. walk
 20 min. running

10

 2x
 15 min. running
 3 min. walk

 2x
 20 min. running
 5 min. walk

11  10 min. running
 2 min. walk
 20 min. running

 15 min. running
 5 min. walk
 25 min. running

12 15 min. running
 5 min. walk
 30 min. running

 15 min. running
 5 min. walk
 30 min. running

 

PDF version of this schedule


 

 

 
 

 

Start: February 2005 Last modified: 13 april 2013