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8-Week Run/Walk Training Schedule to Build Distance

Beginner Plan to Run Farther

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Updated January 25, 2014

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This 8-week training program is designed for beginner run/walkers who want to build their distance. 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.

The program assumes that you have completed the 3 Weeks to a 30 Minute Running Habit training program or you can complete a 30 minute run (with at least 5 min run/1 min walk ratios) and can run 3 days a week.

Notes about the schedule:

This beginner training schedule is a run/walk program, so your workout instructions will displayed in run/walk intervals. The first number displayed will be the amount of minutes to run and the second number is the amount to walk. So, for example, 5/1 means run for 5 minutes, then walk for 1 minute. When you see "x 5", that means to repeat those intervals 5 times.

You should start each run with a 5-10 minute warm-up walk. Finish up with a 5-10 minute cool-down walk.

You don't have to do your runs on specific days; however, you should try not to run two days in a row. It's better to take a rest day or do cross-training on the days in between runs. Cross-training can be walking, biking, swimming, or any other activity (other than running) that you enjoy.

Week 1
Day 1: 5/1 x 5
Day 2: 5/1 x 5
Day 3: 5/1 x 5

Week 2
Day 1: 5/1 x 5
Day 2: 5/1 x 5
Day 3: 5/1 x 6

Week 3
Day 1: 5/1 x 6
Day 2: 5/1 x 5
Day 3: 5/1 x 7

Week 4
Day 1: 5/1 x 5
Day 2: 5/1 x 5
Day 3: 5/1 x 6

Week 5
Day 1: 5/1 x 6
Day 2: 5/1 x 5
Day 3: 5/1 x 8

Week 6
Day 1: 5/1 x 6
Day 2: 5/1 x 5
Day 3: 5/1 x 9

Week 7
Day 1: 5/1 x 6
Day 2: 5/1 x 5
Day 3: 5/1 x 9

Week 8
Day 1: 5/1 x 6
Day 2: 5/1 x 5
Day 3: 5/1 x 10

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