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Beginners Running Schedule

A 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. Beginners running and marathon schedules... 

Both running schedules ensure a slow safe build up to prevent injuries and a 3 day week so that even the busiest of people can find the time.

Time

The 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.

Total Running Time (Minutes)
WeekMonTueWedThuFriSatSunTotal
1-3-3--5
11
2-4-4--6
14
3-5-5--8
18
4-7-7--11
25
5-10-10--14
34
6-13-13--18
44
7-15-15--22
52
8-18-18--26
1h 02
9-21-21--30
1h 12

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 Schedule

A 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.

Time

The 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.

Total Running Time (Minutes)
WeekMonTueWedThuFriSatSunTotal
1-3-3--5
11
2-4-4--6
14
3-5-5--8
18
4-7-7--11
25
5-10-10--14
34
6-13-13--18
44
7-15-15--22
52
8-18-18--26
1h 02
9-21-21--30
1h 12
10-24-24--35
1h 23
11-27-2710-45
1h 49
12-30-3010-55
2h 05
13-33-3315-70
2h 31
WeekMonTueWedThuFriSatSunTotal
14-36-3615-80
2h 47
15-40-4015-100
3h 15
16-40-4520-120
3h 45
17-45-5020-140
4h 15
18-50-5520-120
4h 05
19-55-6020-160
4h 55
20-60-6025-120
4h 25
21-60-6025-180
5h 25
22-60-6030-120
4h 30
23-60-6030-200
5h 50
24-60-5030-120
4h 20
25-50-4030-60
3h
26-40-3020-
Race

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.








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