Getting Started! Beginner's Running Schedule

Taken from Runners World

A few things to bear in mind:

• Allow at least a day between runs when you begin.
• If in doubt, slow down. You should be able to hold a conversation while you run. Respecting your body is the best route to progression.
• Walk purposefully, and be strict with your run/walk timings.
• Don’t be afraid to repeat a week, or drop back a week. Everyone’s different.
• Take heart! You will get there!

The schedules

• Week 1 Run one min, walk 90 seconds. Repeat eight times. Do three times a week.
• Week 2  Run two mins, walk one min. Repeat seven times. Do three times a week.
• Week 3 Run three mins walk one mins. Repeat six times. Do three times a week.
• Week 4 Run five mins, walk two mins. Repeat four times. Do three times a week.
• Week 5 Run eight mins, walk two mins. Repeat three times. Do three times a week.
• Week 6 Run 12 mins, walk one min. Repeat three times. Do three times a week.
• Week 7 Run 15 mins, walk one min, Run fifteen mins. Do three times a week
• Week 8 Run 30 mins continuously.

GOALS FOR WEEK 1:

Monday: Run one min, walk 90 seconds. Repeat eight times.  Total workout time:  20 minutes  Done
Wednesday: Run one min, walk 90 seconds. Repeat eight times.  Total workout time:  20 minutes
Friday: Run one min, walk 90 seconds. Repeat eight times.  Total workout time:  20 minutes

Comments

[Jessica]

Andrew and I did this together at the end of the summer. I dropped off once school got busy and need to start over, but he's running 5K three times a week now. Assuming my cough is gone by Monday I'm starting again.

[Megann]

It sounds like a great program. I should push myself to get into better shape.

[Secret Pal]

Good luck with your training plan!