Your Ad Here
Beginners Schedule PDF Print E-mail
Beginner's Schedule

  Week One  
  Mon Rest
  Tue Run 1 min, walk 1 min. Do 10 times
  Wed Rest
  Thur Run 2 mins, walk 4 mins. Do 5 times
  Fri Rest
  Sat Rest
  Sun Run 2 mins, walk 4 mins. Do 5 times

  Week Two  
  Mon Rest
  Tue Run 3 mins, walk 3 mins. Do 4 times
  Wed Rest
  Thur Run 3 mins, walk 3 mins. Do 4 times
  Fri Rest
  Sat Rest
  Sun Run 5 mins, walk 3 mins. Do 3 times

  Week Three  
  Mon Rest
  Tue Run 7 mins, walk 2 mins. Do 3 times
  Wed Rest
  Thur Run 8 mins, walk 2 mins. Do 3 times
  Fri Rest
  Sat Rest
  Sun Run 8 mins, walk 2 mins. Do 3 times

  Week Four  
  Mon Rest
  Tue Run 8 mins, walk 2 mins. Do 3 times
  Wed Rest
  Thur Run 10 mins, walk 2 mins. Do twice then run for 5 mins
  Fri Rest
  Sat Rest
  Sun Run 8 mins, walk 2 mins. Do 3 times

  Week Five  
  Mon Rest
  Tue Run 9 mins, walk 1 min. Do 3 times
  Wed Rest
  Thur Run 12 mins, walk 2 mins. Do twice then run for 5 mins
  Fri Rest
  Sat Rest
  Sun Run 8 mins, walk 2 mins. Do 3 times 

  Week Six  
  Mon Rest
  Tue Run 15 mins, walk 1 min. Do twice
  Wed Rest
  Thur Run 8 mins, walk 2 mins. Do 3 times
  Fri Rest
  Sat Rest
  Sun 5K Race! 

On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly, and don’t wait until you are exhausted before taking some one-minute walk breaks.
 
< Prev   Next >
[ Back ]
spacer.gif
spacer.gif
Back to the top
Joomla Templates by Joomlashack
Joomla Template Design