Training Program for Beginning Runner

Goals

- To run comfortably 3 days per week for 45-50 minutes (6 months)

- To gradually build endurance over next 8 months and remain injury free

- To run 4 days per week with one run being 70-80 minutes (6-8 months)

- To introduce interval training one day per week (6-8 months)

- To participate in fun runs at distances from 5KM – 15KM (6 months)

- To make running part of a healthy lifestyle (ASAP)

Checklist

Before starting on a program there are a few things on a checklist to insure safety, minimize chance of injury and maximize success

- Medical concerns? – Consult physician.

- Proper equipment – footwear and athletic clothing

- Running partner(s)

- Suitable routes – preferably some soft surfaces

- Good nutritional diet

- Current injury concerns?

- Keep a journal for future analysis

- Become creature of habit – book your runs like you would a business appointment

Program Structure

- Progressive and balanced – increases volume of running gradually and allows for recovery

- Re-evaluate each 3 months for possible modification

- Heart Rate Monitor to gauge effort

- Initially 3 days per week, spread out through week (i.e. Mon, Wed, Fri or Tues, Thurs, Sat or Wed, Fri, Sun etc.). Try to make compatible with work and personal schedule.

- Eventually 4 days per week

- Optional non-weight bearing cross training or strength training on none run days

Legend:

Heart rate (HR) = beats per minute, preferably use heart rate monitor until you get used to pace (probably take you three months to get a “feel” for efforts and speeds)

Brisk Walk= a quick power walk – normal walking gait but fast (heart rate above 100)

Stretching=done after each workout and after some light running in some workouts, to comfort zone, isolating each muscle group. More important to be consistent then excessive in one session

Routes=don’t worry about distance, try for soft surfaces when possible. Out and back gives good indication of effort (should be slightly faster coming back).

Phase I - 12 weeks

Week 1

Day 1 12 minutes run @ HR 120-140, 8 Minutes brisk walk @ HR 100-120, 10 minutes run @ HR 120-140

Day 2 12 minutes run @ HR 120-140, 8 Minutes brisk walk @ HR 100-120, 10 minutes run @ HR 120-140

Day 3 12 minutes run @ HR 120-140, 8 Minutes brisk walk @ HR 100-120, 10 minutes run @ HR 120-140

Week 2

Day 1 13 minutes run @ HR 120-140, 7 Minutes brisk walk @ HR 100-120, 10 minutes run @ HR 120-140

Day 2 13 minutes run @ HR 120-140, 7 Minutes brisk walk @ HR 100-120, 10 minutes run @ HR 120-140

Day 3 13 minutes run @ HR 120-140, 7 Minutes brisk walk @ HR 100-120, 10 minutes run @ HR 120-140

Week 3

Day 1 14 minutes run @ HR 120-140, 6 Minutes brisk walk @ HR 100-120, 10 minutes run @ HR 120-140

Day 2 14 minutes run @ HR 120-140, 6 Minutes brisk walk @ HR 100-120, 10 minutes run @ HR 120-140

Day 3 14 minutes run @ HR 120-140, 6 Minutes brisk walk @ HR 100-120, 10 minutes run @ HR 120-140

Week 4

Day 1 14 minutes run @ HR 120-140, 5 Minutes brisk walk @ HR 100-120, 11 minutes run @ HR 120-140

Day 2 14 minutes run @ HR 120-140, 5 Minutes brisk walk @ HR 100-120, 11 minutes run @ HR 120-140

Day 3 14 minutes run @ HR 120-140, 5 Minutes brisk walk @ HR 100-120, 11 minutes run @ HR 120-140

Week 5

Day 1 12 minutes run @ HR 120-140, 6 Minutes brisk walk @ HR 100-120, 12 minutes run @ HR 120-140

Day 2 12 minutes run @ HR 120-140, 6 Minutes brisk walk @ HR 100-120, 12 minutes run @ HR 120-140

Day 3 12 minutes run @ HR 120-140, 6 Minutes brisk walk @ HR 100-120, 12 minutes run @ HR 120-140

Week 6

Day 1 13 minutes run @ HR 120-140, 5 Minutes brisk walk @ HR 100-120, 12 minutes run @ HR 120-140

Day 2 13 minutes run @ HR 120-140, 5 Minutes brisk walk @ HR 100-120, 12 minutes run @ HR 120-140

Day 3 13 minutes run @ HR 120-140, 5 Minutes brisk walk @ HR 100-120, 12 minutes run @ HR 120-140

Week 7

Day 1 14 minutes run @ HR 120-140, 4 Minutes brisk walk @ HR 100-120, 12 minutes run @ HR 120-140

Day 2 14 minutes run @ HR 120-140, 4 Minutes brisk walk @ HR 100-120, 12 minutes run @ HR 120-140

Day 3 14 minutes run @ HR 120-140, 4 Minutes brisk walk @ HR 100-120, 12 minutes run @ HR 120-140

Week 8

Day 1 15 minutes run @ HR 120-140, 4 Minutes brisk walk @ HR 100-120, 11 minutes run @ HR 120-140

Day 2 15 minutes run @ HR 120-140, 4 Minutes brisk walk @ HR 100-120, 11 minutes run @ HR 120-140

Day 3 15 minutes run @ HR 120-140, 4 Minutes brisk walk @ HR 100-120, 11 minutes run @ HR 120-140

Week 9

Day 1 15 minutes run @ HR 120-140, 5 Minutes brisk walk @ HR 100-120, 10 minutes run @ HR 120-140

Day 2 15 minutes run @ HR 120-140, 5 Minutes brisk walk @ HR 100-120, 10 minutes run @ HR 120-140

Day 3 15 minutes run @ HR 120-140, 5 Minutes brisk walk @ HR 100-120, 10 minutes run @ HR 120-140

Week 10

Day 1 14 minutes run @ HR 120-140, 4 Minutes brisk walk @ HR 100-120, 12 minutes run @ HR 120-140

Day 2 14 minutes run @ HR 120-140, 4 Minutes brisk walk @ HR 100-120, 12 minutes run @ HR 120-140

Day 3 14 minutes run @ HR 120-140, 4 Minutes brisk walk @ HR 100-120, 12 minutes run @ HR 120-140

Week 11

Day 1 15 minutes run @ HR 120-140, 3 Minutes brisk walk @ HR 100-120, 12 minutes run @ HR 120-140

Day 2 15 minutes run @ HR 120-140, 3 Minutes brisk walk @ HR 100-120, 12 minutes run @ HR 120-140

Day 3 15 minutes run @ HR 120-140, 3 Minutes brisk walk @ HR 100-120, 12 minutes run @ HR 120-140

Week 12

Day 1 16 minutes run @ HR 120-140, 3 Minutes brisk walk @ HR 100-120, 12 minutes run @ HR 120-140

Day 2 16 minutes run @ HR 120-140, 3 Minutes brisk walk @ HR 100-120, 12 minutes run @ HR 120-140

Day 3 16 minutes run @ HR 120-140, 3 Minutes brisk walk @ HR 100-120, 12 minutes run @ HR 120-140

Phase II - 12 weeks

Week 1

Day 1 16 minutes run @ HR 120-140, 8 Minutes brisk walk @ HR 100-120, 16 minutes run @ HR 120-140

Day 2 16 minutes run @ HR 120-140, 8 Minutes brisk walk @ HR 100-120, 16 minutes run @ HR 120-140

Day 3 16 minutes run @ HR 120-140, 8 Minutes brisk walk @ HR 100-120, 16 minutes run @ HR 120-140

Week 2

Day 1 17 minutes run @ HR 120-140, 7 Minutes brisk walk @ HR 100-120, 17 minutes run @ HR 120-140

Day 2 17 minutes run @ HR 120-140, 7 Minutes brisk walk @ HR 100-120, 17 minutes run @ HR 120-140

Day 3 17 minutes run @ HR 120-140, 7 Minutes brisk walk @ HR 100-120, 17 minutes run @ HR 120-140

Week 3

Day 1 18 minutes run @ HR 120-140, 6 Minutes brisk walk @ HR 100-120, 18 minutes run @ HR 120-140

Day 2 18 minutes run @ HR 120-140, 6 Minutes brisk walk @ HR 100-120, 18 minutes run @ HR 120-140

Day 3 18 minutes run @ HR 120-140, 6 Minutes brisk walk @ HR 100-120, 18 minutes run @ HR 120-140

Week 4

Day 1 17 minutes run @ HR 120-140, 5 Minutes brisk walk @ HR 100-120, 17 minutes run @ HR 120-140

Day 2 17 minutes run @ HR 120-140, 5 Minutes brisk walk @ HR 100-120, 17 minutes run @ HR 120-140

Day 3 17 minutes run @ HR 120-140, 5 Minutes brisk walk @ HR 100-120, 17 minutes run @ HR 120-140

Week 5

Day 1 19 minutes run @ HR 120-140, 6 Minutes brisk walk @ HR 100-120, 19 minutes run @ HR 120-140

Day 2 19 minutes run @ HR 120-140, 6 Minutes brisk walk @ HR 100-120, 19 minutes run @ HR 120-140

Day 3 19 minutes run @ HR 120-140, 6 Minutes brisk walk @ HR 100-120, 19 minutes run @ HR 120-140

Week 6

Day 1 20 minutes run @ HR 120-140, 5 Minutes brisk walk @ HR 100-120, 20 minutes run @ HR 120-140

Day 2 20 minutes run @ HR 120-140, 5 Minutes brisk walk @ HR 100-120, 20 minutes run @ HR 120-140

Day 3 20 minutes run @ HR 120-140, 5 Minutes brisk walk @ HR 100-120, 20 minutes run @ HR 120-140

Week 7

Day 1 19 minutes run @ HR 120-140, 4 Minutes brisk walk @ HR 100-120, 19 minutes run @ HR 120-140

Day 2 19 minutes run @ HR 120-140, 4 Minutes brisk walk @ HR 100-120, 19 minutes run @ HR 120-140

Day 3 19 minutes run @ HR 120-140, 4 Minutes brisk walk @ HR 100-120, 19 minutes run @ HR 120-140

Week 8

Day 1 21 minutes run @ HR 120-140, 4 Minutes brisk walk @ HR 100-120, 20 minutes run @ HR 120-140

Day 2 21 minutes run @ HR 120-140, 4 Minutes brisk walk @ HR 100-120, 20 minutes run @ HR 120-140

Day 3 21 minutes run @ HR 120-140, 4 Minutes brisk walk @ HR 100-120, 20 minutes run @ HR 120-140

Week 9

Day 1 22 minutes run @ HR 120-140, 3 Minutes brisk walk @ HR 100-120, 20 minutes run @ HR 120-140

Day 2 22 minutes run @ HR 120-140, 3 Minutes brisk walk @ HR 100-120, 20 minutes run @ HR 120-140

Day 3 22 minutes run @ HR 120-140, 3 Minutes brisk walk @ HR 100-120, 20 minutes run @ HR 120-140

Week 10

Day 1 21 minutes run @ HR 120-140, 2 Minutes brisk walk @ HR 100-120, 20 minutes run @ HR 120-140

Day 2 21 minutes run @ HR 120-140, 2 Minutes brisk walk @ HR 100-120, 20 minutes run @ HR 120-140

Day 3 21 minutes run @ HR 120-140, 2 Minutes brisk walk @ HR 100-120, 20 minutes run @ HR 120-140

Week 11

Day 1 22 minutes run @ HR 120-140, 1 Minutes brisk walk @ HR 100-120, 22 minutes run @ HR 120-140

Day 2 22 minutes run @ HR 120-140, 1 Minutes brisk walk @ HR 100-120, 22 minutes run @ HR 120-140

Day 3 22 minutes run @ HR 120-140, 1 Minutes brisk walk @ HR 100-120, 22 minutes run @ HR 120-140

Week 12

Day 1 45 minutes run @ HR 120-140

Day 2 45 minutes run @ HR 120-140

Day 3 45 minutes run @ HR 120-140

Phase III - 8 weeks

Week 1

Day 1 47 minutes run @ HR 120-140

Day 2 12 minutes run @ HR 120-140, 5 minutes stretching, 8 X 1:00 min hard (HR to 165), 1:00 min slow jog

recovery between each interval. 15 minutes easy warm down (HR 110-130)

Day 3 45 minutes run @ HR 120-140

Day 4 45 minutes easy run @ HR 115-135