Starter Training Plan - (Novice - 16 weeks)
In principle, the RTP training plans are not designed for absolute beginners. I.e. those who just want an easy run a couple of times a week. But, if you have ambitions with your running, and want to work hard and structured whit your physical fitness, you are at the right place.
Firstly you need to be patient in the startup face. There are no shortcuts, if you whish to build running strength and endurance.
In this starter program, we will be working at getting your body to climatize itself to running, and running longer. This is done by starting up easy, and slowly working up the distance. The key is running slowly, avoiding injuries and strengthening you body. This will help you right away and in the long run (pun intended).
The goal of this plan is to get 16 weeks of steady running in your legs. the overall structure is as follows:
Week 1-4: 2 days of running a week
Week 5-8: 3 days of running a week
After 8 weeks of running: A self-administered running test, setting up your running zones (more about this later)
Week 9-12: 2 days of running a week
Week 13-16: 3 days of running a week
The running test after 8 weeks of running, will determine your 9 running zones.
NOTE: For your running zones, please send the results of your running tests to: firstname.lastname@example.org
In the first 8 weeks, you will not be instructed to run in a particular zone. Instead, you should try to keep a pace that feels natural, comfortable and almost no strain to you. As a rule of thumb, you should be able to have a normal conversation at this pace. For some this pace will be only slightly faster than walking, others will be jogging. You should in no circumstances exceed 9:40 minutes per mile (6:00 min/km).
In the last 8 weeks of the starter program, after the running test, you will be running in speed zones, which will be faster than the first 8 weeks. In the last 4 weeks you will be running 3 days a week. After completing the starter training plan, it is highly adviced to do another running test, and set up new speed zones. This can be used in your fundamental training plan.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.