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Beginner Running Program Schedule

The document outlines an 8-week running program that gradually increases the duration and decreases the rest periods of runs and walks over the course of training. Week 1 involves running 1 minute then walking 2 minutes, repeated 10 times, with rest days on Saturday and Sunday. The program progresses each week by increasing run duration and decreasing walks and rest. By week 8, runs last 27-30 minutes with only 1 minute walks, with the goal of completing a 5K run without walking by the final week.

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mirela
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342 views2 pages

Beginner Running Program Schedule

The document outlines an 8-week running program that gradually increases the duration and decreases the rest periods of runs and walks over the course of training. Week 1 involves running 1 minute then walking 2 minutes, repeated 10 times, with rest days on Saturday and Sunday. The program progresses each week by increasing run duration and decreasing walks and rest. By week 8, runs last 27-30 minutes with only 1 minute walks, with the goal of completing a 5K run without walking by the final week.

Uploaded by

mirela
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
  • Week 1 Running Program
  • Week 2 Running Program
  • Week 4 Running Program
  • Week 3 Running Program
  • Week 7 Running Program
  • Week 6 Running Program
  • Week 5 Running Program
  • Week 8 Running Program

RUNNING PROGRAM

WEEK 1

Wk Mon Tues Weds Thurs Fri Sat Sun


Run & Walk Run & Walk Run & Walk Run & Walk
Walk Walk
1 Run 1 min Run 1 min Run 1 min Run 1 min
Walk easy 30 Walk easy 30 Rest
Walk 2 min Walk 2 min Walk 2 min Walk 2 min
min min
Repeat 10X Repeat 10X Repeat 10X Repeat 10X

WEEK 2

Wk Mon Tues Weds Thurs Fri Sat Sun


Run & Walk
Run & Walk Run & Walk Run & Walk
Walk Run 3 min Walk
2 Run 2 min Run 4 min Run 4 min
Walk easy 30 Walk 1 min Walk easy 30 Rest
Walk 1 min Walk 1 min Walk 1 min
min Repeat 7X min
Repeat 10X Repeat 6X Repeat 6X
Run 2 min

WEEK 3

Wk Mon Tues Weds Thurs Fri Sat Sun


Run & Walk Run & Walk
Run & Walk Run & Walk
Walk Walk Run6 min Run 6 min
3 Run 5 min Run 5 min Rest
Walk easy 30 Walk easy 30 Walk 1 min Walk 1 min
Walk 1 min Walk 1 min
min min Repeat 4X Repeat 4X
Repeat 5X Repeat 5X
Run 2 min Run 2 min

WEEK 4

Wk Mon Tues Weds Thurs Fri Sat Sun


Run & Walk Run & Walk Run & Walk
Run & Walk
Run 8 min Walk Walk Run 10 min Run 11 min
4 Run 9 min Rest
Walk 1 min Walk easy 30 Walk easy 30 Walk 1 min Walk 1 min
Walk 1 min
Repeat 3X min min Repeat 2X Repeat 2X
Repeat 3X
Run 3 min Run 8 min Run 6 min

WEEK 5

Wk Mon Tues Weds Thurs Fri Sat Sun


Run & Walk Run & Walk Run & Walk Run & Walk
Walk Walk
5 Run 12 min Run 13 min Run 14 min Run 15 min Rest
Walk easy 30 Walk easy 30
Walk 1 min Walk 1 min Walk 1 min Walk 1 min
min min
Repeat 2X Repeat 2X Repeat 2X Run 14 min
Run 4 min Run 2 min

WEEK 6

Wk Mon Tues Weds Thurs Fri Sat Sun


Run & Walk Run & Walk Run & Walk Run & Walk
Walk Walk
6 Run 16 min Run 17 min Run 18 min Run 19 min Rest
Walk easy 30 Walk easy 30
Walk 1 min Walk 1 min Walk 1 min Walk 1 min
min min
Run 13 min Run 12 min Run 11 min Run 10 min

WEEK 7

Wk Mon Tues Weds Thurs Fri Sat Sun


Run & Walk Run & Walk Run & Walk Run & Walk Run & Walk
Walk
7 Run 20 min Run 20 min Run 22 min Run 24 min Run 26 min Rest
Walk easy 30
Walk 1 min Walk 1 min Walk 1 min Walk 1 min Walk 1 min
min
Run 9 min Run 9 min Run 7 min Run 5 min Run 3 min

WEEK 8

Wk Mon Tues Weds Thurs Fri Sat Sun


Run & Walk Walk Run & Walk
Walk Run & Walk
8 Run 27 min Run 20 min Run 28 min Run & Walk Rest
Walk easy 30 Run 29 min
Walk 1 min Walk 1 min Walk 1 min Run 30 min
min Walk 1 min
Run 2 min Run 9 min Run 1 min

RUNNING PROGRAM WEEK 1 Wk Mon Tues Weds Thurs Fri Sat Sun 1 Run & Walk Run 1 min Walk 2 min Repeat 10
Run 4 min Run 2 min WEEK 6 Wk Mon Tues Weds Thurs Fri Sat Sun 6 Run & Walk Run 16 min Walk 1 min Run 13

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