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BeginnersRunning Schedule

A running schedule using total time spent running as the target in each day. This iseasierto followthan a distance program and allows for walking breaks if they're needed. Further down the page there'sthe beginners marathon schedule. Beginners running and marathon schedules...

Both running schedules ensure a slow safe build up toprevent injuries and a 3 day weekso that even the busiest of people can find the time.

Time

The numbers shownare fortotal running time. In a day where 3 minutes is required youcan run 6 times 30 seconds with anywalk breaks in between, as long as the totaltime 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 tochange the days of the week you run toallow 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.

BeginnersMarathon Schedule

A marathon schedule forbeginnersin time format. This is the method a beginner should use for a marathon schedule. Thisis a six month schedule with a4 day weekintroduced in the 11th weekto prepare the body for the race ahead.

Time

The numbers shownare fortotal running time.In a day where 3 minutes is required youcan 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 tochange the days of the week you run toallow 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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