8 Week Non-Runner Introduction Running Plan

Author

Sarah Benson

All plans by this Coach

Length

8 Weeks

Typical Week

4 Run, 1 Strength

Longest Workout

0:35 hrs

Plan Specs

running 5km beginner weightloss

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Summary

This 8 week plan is ideal for non-runners wanting to introduce running into their lives. The plan offers 3-4 running sessions a week gradually building up from walking with short running efforts to longer continuous running. Running sessions range from 10sec of running efforts to over a minute all designed to quickly increase fitness levels and running confidence.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 02:04
Training Load By Week
Average Weekly Training Hours: 02:04
Average Weekly Breakdown

Sarah Benson

Sarah is a former professional International track and road endurance runner. She has been coaching runners of all ability levels for over 10 years and specializes in coaching track and road runners. Using her Masters Degree in Exercise Physiology and Strength & Conditioning and extensive experience in the sport, Sarah has developed a number of generic training plans that focus on gradual volume increase and injury prevention.

Back to Plan Details

Sample Day 1

0:20:00
10 x 20sec

Warm Up - 5mins brisk walking

10 x 20sec run efforts with 40sec rest

Cool down - 5mins brisk walking

Sample Day 3

0:20:00
20 mins - Walk/Jog

Warm Up - 2:30mins brisk walking

15mins of 30sec gentle jogging then 30sec walking

Cool Down - 2:30mins brisk walking

Sample Day 4

0:30:00
Yoga

https://www.youtube.com/watch?v=0hTllAb4XGg

Sample Day 6

0:30:00
2 x (10 x 10sec)

Warm Up - 5mins brisk walking

10 x 10sec runs with 30sec rest
5 mins walking
10 x 10sec runs with 30sec rest

Cool Down - 5mins brisk walking

Sample Day 8

0:20:00
10 x 25sec

Warm Up - 5mins brisk walking

10 x 25sec run efforts with 35sec rest

Cool down - 5mins brisk walking

Sample Day 10

0:20:00
20 mins - Walk/Jog

Warm Up - 2:30mins brisk walking

15mins of 30sec gentle jogging then 30sec walking

Cool Down - 2:30mins brisk walking

Sample Day 11

0:30:00
Yoga

https://www.youtube.com/watch?v=0hTllAb4XGg

8 Week Non-Runner Introduction Running Plan

$15.00 - Buy Now
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