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Exercise Home || Beginners | Intermediate | Advanced running schedules |
Beginners Running ScheduleA running schedule using
total time spent running as the target in each
day. This is easier to follow than a distance program
and allows for walking breaks if they're
needed. Further down the page
there's the beginners marathon schedule.
TimeThe numbers shown are for total running time. In a day where 3 minutes is required you can run 6 times 30 seconds with any walk breaks in between, as long as the total time spent running for that day equals 3, then the running schedule for that day is successfully complete.
Feel free to change the days of the week you run to allow for personal commitments as long as the totals match. Similarly if one week felt hard then repeat the week if necessary so your fitness can catch up. Then follow the running schedule as normal. Beginners Marathon ScheduleA marathon schedule for beginners in time format. This is the method a beginner should use for a marathon schedule. This is a six month schedule with a 4 day week introduced in the 11th week to prepare the body for the race ahead. TimeThe numbers shown are for total running time. In a day where 3 minutes is required you can run 6 times 30 seconds with any walk breaks in between, as long as the time spent running for that day equals 3, then the running schedule for that day is successfully complete.
Feel free to change the days of the week you run to allow for personal commitments as long as the totals match. Similarly if one week felt hard then repeat the week if necessary so your fitness can catch up. Then follow the running schedule as normal. |