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

 

 

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

 

     

2

 6x
 1 min. running
 2 min. walk
 4x
 2 min. running
 2 min. walk
 6x
 1 min. running
 2 min. walk

 

     

3

 3x
 2 min. running
 2 min. walk
 4x
 3 min. running
 2 min. walk
 3x
 2 min. running
 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. running
 2 min. walk
 10 min. running
 5 min. running
 2 min. walk
 12 min. running
 5 min. running
 2 min. walk
 15 min. running
 

PDF version of this schedule


 

 

 
 

 

Start: February 2005 Last modified: 13 april 2013