created on November 9, 2005
This training schedule takes you from running 30 minutes at 5/1 ratios (run 5 minutes, walk 1 minute) to running 60 minutes at 5/1 ratios in 8 weeks.
Prerequisites
Before you start this training schedule, you need to:- Have completed the 3 Weeks to a 30 Minute Running Habit training program
- Be able to complete a 30 minute run (with at least 5 min run/1 min walk ratios)
- Be able to run 3 days a week
You also need to understand the annotations for the table below. 5/1 x5 =30 means five minutes of running followed by one minute of walking is repeated five times for a total of thirty minutes. A 10-minute warm up and cool down are assumed. Don't forget to do them and stretch (if desired)!
And now, without further ado:Beginner's Training - Distance
| Week | Day 1 | Day 2 | Day 3 |
| 1 | 5/1 x5 =30 | 5/1 x5 =30 | 5/1 x5 =30 |
| 2 | 5/1 x6 =36 | 5/1 x5 =30 | 5/1 x5 =30 |
| 3 | 5/1 x7 =42 | 5/1 x5 =30 | 5/1 x6 =36 |
| 4 | 5/1 x5 =30 | 5/1 x5 =30 | 5/1 x6 =36 |
| 5 | 5/1 x8 =48 | 5/1 x5 =30 | 5/1 x6 =36 |
| 6 | 5/1 x9 =54 | 5/1 x5 =30 | 5/1 x6 =36 |
| 7 | 5/1 x9 =54 | 5/1 x5 =30 | 5/1 x6 =36 |
| 8 | 5/1 x10 =60 | 5/1 x5 =30 | 5/1 x6 =36 |
