Beginner's Running Guide
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

View only
 
 
ABCDEFGHIJKLMNOPQRSTUVWXYZAA
1
All Workouts begin with a 10 minute fast walk warmup, and a 5 minute walking cooldown
2
All jogs should start at around 7 km per hour or 8:15 per kilometer, and build up as you improve
3
"Off" means slow walk
4
Core is interchangable. Just try to hit 3 times of core per week
5
Week 1DateDayDistance (km)Workout DetailsAdditional Work
Personal Comments
6
Mon
1 minute jog 1 minute walk, 6 times (12 minutes)
Stretch
7
TuesREST Stretch
8
Wed1 minute jog, 1 minute walk, 8 times (16 minutes)Stretch + Core
9
ThursREST Stretch
10
FriLower Body Strength TrainingStretch + Core
11
Sat1 minute jog, 1 minute walk, 10 times (20 minutes)Stretch
12
SunRESTStretch + Core
13
0
14
15
Week 2DateDayDistance (km)Workout DetailsAdditional Work
Personal Comments
16
Mon1:30 jog, 30 second walk, 8 times (16 minutes)Stretch
17
TuesUpper body Strength TrianingStretch
18
Wed2:00 jog, 30 second walk, 8 times ( 20 minutes)Stretch + Core
19
ThursRESTStretch
20
Fri2:30 jog, 30 second walk, 8 times (24 mins)Stretch + Core
21
SatX-training (walk, swim, bike sports)Stretch
22
SunRESTStretch + Core
23
0
24
25
26
Week 3DateDayDistance (km)Workout DetailsAdditional Work
Personal Comments
27
Mon3:00 jog, 30 second walk, 10 times (28 mins)Stretch
28
TuesRESTStretch
29
Wed3:30 jog, 30 second walk, 8 times (32 mins)Stretch + Core
30
ThursLower Body Strength TrainingStretch
31
FriRESTStretch + Core
32
Sat5:00 jog,1 minute walk, 6 times (36 mins) Stretch
33
SunX-training / 30 minute fast walkStretch + Core
34
0
35
36
Week 4DateDayDistance (km)Workout DetailsAdditional Work
Personal Comments
37
Mon5:00 jog, 30 second walk, 6 times (33 mins)Stretch
38
TuesRESTStretch
39
Wed6:00 jog, 1 minute off, 5 times (35 mins)Stretch + Core
40
ThursX-training / 40 minute fast walkStretch
41
Fri7:00 jog, 1 minute off, 5 times (40 mins)Stretch + Core
42
SatRESTStretch
43
Sun8:00 jog, 1 minute off, 4 times (36 mins)Stretch + Core
44
0
45
46
Week 5DateDayDistance (km)Workout DetailsAdditional Work
Personal Comments
47
Mon9:00 jog, 1 minute off, 4 times (40 mins)Stretch
48
TuesRESTStretch
49
Wed
10 minute jog, 1 minute off, 3 times (33 mins)
Stretch + Core
50
ThursLower Body Strength TrainingStretch
51
FriRESTStretch + Core
52
Sat
12 minute jog, 1 minute off, 2 times (24 mins)
Stretch
53
SunX-training / 45 minute fast walkStretch + Core
54
0
55
56
Week 6DateDayDistance (km)Workout DetailsAdditional Work
Personal Comments
57
Mon
10 minute jog, 2 minute off, 3 times (33 mins)
Stretch
58
TuesRESTStretch
59
Wed
12 minute jog, 2 minute off, 3 times (39 mins)
Stretch + Core
60
ThursUpper Body Strength TrainingStretch
61
Fri
14 minute jog, 2 minute off, 2 times (32 mins)
Stretch + Core
62
SatRESTStretch
63
SunStretch + Core
64
0
65
66
Week 7DateDayDistance (km)Workout DetailsAdditional Work
Personal Comments
67
MonRESTStretch
68
Tues
10 minute jog, 2 minutes off, 3 times (30 mins)
Stretch
69
WedRESTStretch + Core
70
Thurs14 minute jog, 2 minute off, 2 times (34 mins)Stretch
71
FriLower body strength trainingStretch + Core
72
SatRESTStretch
73
Sun18 minute jog, 2 minute off, 10 minute jog (30 mins)Stretch + Core
74
0
75
76
Week 8DateDayDistance (km)Workout DetailsAdditional Work
Personal Comments
77
MonRESTStretch
78
Tues22 minute jog, 2 mins off, 6 minute jog (30 mins)Stretch
79
WedRESTStretch + Core
80
Thurs25 min jog, 2 min off, 5 min jog (32 min)Stretch
81
FriUpper Body strength trainingStretch + Core
82
SatRESTStretch
83
Sun30 min jogStretch + Core
84
0
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...
Main menu