Running Program for Beginners

Running programRunning program for people who are not accustomed to running. Get a complete plan for the next 16 weeks. The program is fairly simple - you run the same trip in two weeks and then proceed to the next level. Simple and effective - Print it, hang it on the fridge and start running!

When you begin running it is important to start low and progress gradually. The best motivation is the great feeling of flow in your run, but that feeling takes several weeks to develop. Therefore it is important to initially follow a realistic program.

Principles of this running program:

  • It is aimed at the completely inexperienced runner.
  • Distances are kept short, so training wont steal all your free time.
  • At the beginning of the program uses many pauses, avoiding having to run too slowly.
  • The program is simple - you run the same trip in two weeks before increasing distance.
  • To begin with, you run two times a week - later three times.

Running program

Printable version of the program: runningprogram_beginners.pdf

Use the routeplanner to find routes near your home. Route lengths need not be entirely accurate, but try to match route lengths within a few hundred yards. Use a watch with a timer that allows you to control your interval running and note your total time for each trip.

As a new runner it can be hard to find the right pace. The first 3-4 weeks you should just focus on implementing the program at a relaxed pace. From week 5 onwards try to hit a pace where you can clearly tell that you become short of breath. The first 5-10 minutes on a trip serves as warming up and must always be at a relaxed pace.

After the program
Once you have completed the 16 weeks you are ready to set a specialized goal. For example. to increase speed on a specific distance or to complete a half marathon or marathon. The best goal you can set you will probably be that you continue to feel good about your running.

Enjoy your training!


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