Beginners running

Author

Alison Smith

All plans by this Coach

Length

8 Weeks

Typical Week

3 Run

Longest Workout

3.11 miles

Plan Specs

running 5km beginner

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Summary

An 8-week learnt to run course for complete beginners.

This is progressive and builds from 90 seconds of running, with a short break x 8, to being able to run continuously 30 mins by the end of the programme.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:21

Alison Smith

Sunshine Multisport coaching

If you are a beginner wanting to be guided through your first few triathlons I would love to share your journey. I can create your own bespoke online training plans, give you specific strength training workouts to complete, and generally hold your hand through the entire process!
Whilst our relationship will be virtual, we will facetime regularly so that I can check your progress, and provide as much support as possible. Its never too later to start, so what are you waiting for?

Back to Plan Details

Sample Day 1

1:00:00
Beginners week 1

5-10 min walking warmup and dynamic stretches
8 x 1.5 min run with 1 min rest interval.
Steady conversational pace.
5-10 min walking cool down with static stretches

Sample Day 4

1:00:00
Beginners week 1

5-10 min walking warmup and dynamic stretches
8 x 1.5 min run with 1 min rest interval.
Steady conversational pace.
5-10 min walking cool down with static stretches

Sample Day 6

1:00:00
Beginners week 1

5-10 min walking warmup and dynamic stretches
8 x 1.5 min run with 1 min rest interval.
Steady conversational pace.
5-10 min walking cool down with static stretches

Sample Day 8

0:50:00
Beginners week 2

5-10 min walking warmup and dynamic stretches 7 x 2.5 min run with 1 min rest interval. Steady conversational pace. 5-10 min walking cool down with static stretches

Sample Day 11

0:50:00
Beginners week 2

5-10 min walking warmup and dynamic stretches 7 x 2.5 min run with 1 min rest interval. Steady conversational pace. 5-10 min walking cool down with static stretches

Sample Day 13

0:50:00
Beginners week 2

5-10 min walking warmup and dynamic stretches 7 x 2.5 min run with 1 min rest interval. Steady conversational pace. 5-10 min walking cool down with static stretches

Sample Day 15

0:50:00
Beginners week 3

5-10 min walking warmup and dynamic stretches 6 x 4 min run with 1 min rest interval. Steady conversational pace. 5-10 min walking cool down with static stretches

Beginners running

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