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 30 minutes at 8/1 ratios in 8 weeks. More running per mile means faster miles.
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
On the days that only have 20 minutes of running, pace the running slightly faster. This doesn't mean you should sprint, instead just pick up the pace a little bit.
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:Training Schedule
| Week | Day 1 | Day 2 | Day 3 |
| 1 | 5/1 x5 = 30 | 5/1 x5 = 30 | 5/1 x5 = 30 |
| 2 | 3/1 x5 =20 | 5/1 x5 = 30 | 5/1 x5 = 30 |
| 3 | 6/1 x4 = 28 | 6/1 x4 = 28 | 6/1 x4 = 28 |
| 4 | 3/1 x5 =20 | 5/1 x5 = 30 | 5/1 x5 = 30 |
| 5 | 7/1 x4 =32 | 7/1 x4 =32 | 7/1 x4 =32 |
| 6 | 3/1 x5 =20 | 5/1 x5 = 30 | 6/1 x4 = 28 |
| 7 | 8/1 x3 =27 | 8/1 x3 =27 | 8/1 x3 =27 |
| 8 | 3/1 x5 =20 | 6/1 x4 = 28 | 8/1 x3 =27 |
