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

A copy of the week 13 to 16 training programme can be downloaded here.

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

Some of the downloadable documents on this site are in Adobe Acrobat PDF format. To view them you will need the Adobe Acrobat Reader available here: Download Adobe Acrobat Reader

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