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Wk Warm-up Running Walking Repeats Cool-down Total 1 5 2 3 x4 5 30 2 5 2 3 x4 5 30 3 5 2 2 x5 5 30 4 5 3 2 x4 5 30 5 5 4 2 x4 5 34 6 5 5 2 x4 5 38 7 5 6 2 x4 5 42 8 5 8 2 x3 5 40 9 5 10 2 x2 5 34 10 5 12 2 x2 5 3 11 5 15 2 x2 5 44 12 5 30 0 x1 5 40

Beginner's running training plan

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Training plan to take up running (from zero)

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Hoja1WkWarm-upRunningWalkingRepeatsCool-downTotal1523x45302523x45303522x55304532x45305542x45346552x45387562x45428582x354095102x2534105122x253115152x2544125300x1540

Hoja22-Jun3-Jun4-Jun5-Jun6-Jun7-Jun8-Jun

ST1R5ST2OFFR5ST3OFFW2W2x4x4

9-Jun10-Jun11-Jun12-Jun13-Jun14-Jun15-Jun

R6R6R6W2OFFW2W2x4x4x4

16-Jun17-Jun18-Jun19-Jun20-Jun21-Jun22-Jun

R8R8R8OFFW2W2W2x4x4x4

23-Jun24-Jun25-Jun26-Jun27-Jun28-Jun29-Jun

R10R10R10OFFW2W2W2x4x4x4

30-Jun1-Jul2-Jul3-Jul4-Jul5-Jul6-Jul

R12R12R12OFFW2W2W2x3x3x3

7-Jul8-Jul9-Jul10-Jul11-Jul12-Jul13-Jul

R15R15R15W2W2W2x2x2x2

14-Jul15-Jul16-Jul17-Jul18-Jul19-Jul20-Jul

R15R15R15W2W2W2x2x2x2

21-Jul22-Jul23-Jul24-Jul25-Jul26-Jul27-Jul

R30R30R30

28-Jul29-Jul30-Jul31-Jul1-Aug2-Aug3-Aug

4-Aug5-Aug6-Aug7-Aug8-Aug9-Aug10-Aug

11-Aug12-Aug13-Aug14-Aug15-Aug16-Aug17-Aug

18-Aug19-Aug20-Aug21-Aug22-Aug23-Aug24-Aug

25-Aug26-Aug27-Aug28-Aug29-Aug30-Aug31-Aug

1-Sep2-Sep3-Sep4-Sep5-Sep6-Sep7-Sep

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