Training Programme - Beginners

Training Programme - Beginners

If you are new to running or just a bit rusty then why not try Stuart Dinwoodie from Chippenham Harriers training programme for beginners. We will be adding to the plan as the weeks go by so keep coming back to see what is new and keep up to date with your training.

To ensure you get the most out of the training plan follow the guidelines, do not do too much to soon, at the first sign of an injury stop training and seek medical advice as soon as possible. It is easier to train with a friend or a club as it’s a lot more enjoyable and training with other people helps motivate you to get out the door when it’s wet and windy!

The first 4 weeks are designed to allow you to build up to a level where your body becomes used to the running action and allowing muscles, ligaments, tendons and bones to realize that something strange is happening to the body. This will allow them time to adapt ready for longer mileage.

Always have a gentle stretch of all the main muscle groups that have been used after each session. Never stretch before running this stretches cold muscles and could cause an injury.

So what are you waiting for!!!!

The training programme for beginners for weeks 17 to 32 can be found here.

Weeks 1 to 4

	Week 1	Week 2	Week 3	Week 4
Monday	Rest Day	Rest Day	Rest Day	Rest Day
Tuesday	5 mins power walk 5 mins jog 3 mins walk	7 mins power walk 15 mins jog 3 mins walk	7 mins power walk 18 mins jog 3 mins walk	5 mins power walk 32 mins jog 3 mins walk
Wednesday	Rest Day	Rest Day	Rest Day	Rest Day
Thursday	5 mins power walk 7 mins jog 3 mins walk	5 mins power walk 18 mins jog 3 mins walk	7 mins power walk 23 mins jog 5 mins walk	3 mins power walk 35 mins jog 5 mins walk
Friday	Rest Day	Rest Day	Rest Day	Rest Day
Saturday	Rest Day	Rest Day	Rest Day	Rest Day
Sunday	5-7 mins power walk 10 mins jog 5 mins walk	5-7 mins power walk 20 mins jog 5 mins walk	5-7 mins power walk 30 mins jog 5 mins walk	3 mins power walk 40 mins jog 5 mins walk

A copy of the week 1 to 4 training programme can be downloaded here.

Weeks 5 to 8

	Week 5	Week 6	Week 7	Week 8
Monday	Rest Day	Rest Day	Rest Day	Rest Day
Tuesday	3 mins power walk 35 mins easy run 3 mins walk	3-4 mins power walk 35 mins steady run 3 mins walk	Rest Day	Rest Day
Wednesday	Rest Day	Rest Day	3 mins power walk 35 mins easy run 3 mins walk	2 mins power walk 20 mins steady run 3 mins walk
Thursday	3 mins power walk 40 mins easy run 5 mins walk	3 mins power walk 50 mins easy run 5 mins walk	3 mins power walk 45 mins steady run 5 mins walk	3 mins power walk 35 mins jog 5 mins walk
Friday	Rest Day	Rest Day	Rest Day	Rest Day
Saturday	Rest Day	Rest Day	Rest Day	Rest Day
Sunday	3 mins power walk 45 mins easy run 5 mins walk	3 mins power walk 40 mins steady run 5 mins walk	5-7 mins power walk 60 mins easy run 5 mins walk	3 mins power walk 40 mins easy run 5 mins walk

A copy of the week 5 to 8 training programme can be downloaded here.

Weeks 9 to 12

	Week 9	Week 10	Week 11	Week 12
Monday	3 mins power walk 20 mins easy run 3 mins walk	Rest Day	Rest Day	Rest day
Tuesday	2 mins power walk 35 mins steady run 3 mins walk	3-4 mins power walk Interval running - run hard for 2 mins, jog recovery for 1 min repeat 5 times 3 mins walk	2-4 mins power walk Interval running - run hard for 4 mins, jog recovery for 2 min repeat 4 times 3 mins walk	3-4 mins power walk Interval running - run hard for 3 mins, jog recovery for 1 min repeat 6 times 3 mins walk
Wednesday	Rest Day	Rest Day	Rest Day	Rest Day
Thursday	3 mins power walk 45 mins easy run 5 mins walk	3-5 mins power walk 55 mins easy run 5 mins walk	3-5 mins power walk 65 mins steady run 5 mins walk	3-5 mins easy run 50 mins steady run 5 mins walk
Friday	Rest Day	Rest Day	Rest Day	Rest day
Saturday	2 mins power walk 20 mins steady run 3 mins walk	Rest Day	2-4 mins easy run Interval running - run hard for 6 mins, jog recovery for 2 min repeat 4 times 3 mins walk	Rest day
Sunday	3 mins power walk 60 mins steady run 5 mins walk	3 mins power walk 70 mins steady run 5 mins walk	3 mins easy run 40 mins steady run 5 mins easy run	3-5 mins steady run 80 mins steady run 5-7 mins easy run

A copy of the week 9 to 12 training programme can be downloaded here.

Weeks 13 to 16

	Week 13	Week 14	Week 15	Week 16
Monday	Rest Day	Rest Day	Rest Day	Rest day
Tuesday	This is an easy week! 2-4 mins easy run 35 mins steady run 3 mins easy run	3-4 mins easy run Interval running - run hard for 2 mins, jog recovery for 1 min repeat 8 times 3 mins easy run	2-4 mins easy run Interval running - run hard for 5 mins, jog recovery for 2 min repeat 5 times 3 mins easy run	3-4 mins easy run Interval running - run hard for 3 mins, jog recovery for 1 min repeat 6 times 3 mins walk
Wednesday	Rest Day	Rest Day	Rest Day	Rest Day
Thursday	3 mins easy run 45 mins steady run 5 mins walk	3-5 mins easy run 65 mins steady run 5 mins easy run	3-5 mins power walk 75 mins steady run 5 mins easy run	3-5 mins easy run 50 mins steady run 5 mins easy run
Friday	Rest Day	Rest Day	Rest Day	Rest day
Saturday	2 mins easy run 20 mins steady run 3 mins walk	Rest Day	2 mins easy run 20 mins steady run 3 mins easy run	Rest day
Sunday	3 mins easy run 60 mins steady run 5 mins easy run	3 mins easy run 70 mins steady run 5 mins walk	3 mins easy run 90 mins steady run 5 mins easy run	3-5 mins easy run 100 mins steady run 5-7 mins easy run