Running schedule Beginner
In this schedule you will switch between running and walking. This way you will gradually build up stamina and prevent injuries. It’s recommend to train three times a week with rest days in between. When severely fatigued or ill it’s better not to train. Use muscle care product, such as STARBALM, before and after exercising to improve the blood circulation and recovery of the muscles.
Maintain a pace at which you can still talk and start every workout with a warming-up and end with a cooling down as described at Running. After this schedule you can work towards 10 kilometer.
Maintain a pace at which you can still talk and start every workout with a warming-up and end with a cooling down as described at Running. After this schedule you can work towards 10 kilometer.
| Week | Day 1 | Day 2 | Day 3 |
|---|---|---|---|
| 1 | 30 minutes of walking | 40 minutes of walking | 45 minutes of walking |
| 2 | 10 times: 1 minute of running 2 minutes of walking |
12 times: 1 minute of running 2 minutes of walking |
5 times: 3 minutes of running 3 minutes of walking |
| 3 | 4 times: 3 minutes of running 3 minutes of walking |
5 times: 3 minutes of running 3 minutes of walking |
5 times: 3 minutes of running 2 minutes of walking |
| 4 | 4 times: 4 minutes of running 3 minutes of walking |
4 times: 4 minutes of running 2 minutes of walking |
4 times: 5 minutes of running 3 minutes of walking |
| 5 | 2 times: 6 minutes of running 3 minutes of walking |
2 times: 7 minutes of running 3 minutes of walking |
15 minutes of running |
| 6 | 2 times: 7,5 minutes of running 2 minutes of walking |
2 times: 7,5 minutes of running 2 minutes of walking |
15 minutes of running |
| 7 | 10 minutes of running 5 minutes of walking 10 minutes of running |
10 minutes of running 4 minutes of walking 10 minutes of running |
10 minutes of running 3 minutes of walking 10 minutes of running |
| 8 | 10 minutes of running 5 minutes of walking 10 minutes of running 5 minutes of walking 10 minutes of running |
10 minutes of running 4 minutes of walking 10 minutes of running 4 minutes of walking 10 minutes of running |
10 minutes of running 3 minutes of walking 10 minutes of running 3 minutes of walking 10 minutes of running |
| 9 | 15 minutes of running 5 minutes of walking 15 minutes of running |
20 minutes of running 5 minutes of walking 15 minutes of running |
20 minutes of running 4 minutes of walking 15 minutes of running |
| 10 | 20 minutes of running 3 minutes of walking 10 minutes of running |
20 minutes of running 2 minutes of walking 10 minutes of running |
30 minutes of running |
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