12 weeks start to run

Average Weekly Training Hours 02:08
Training Load By Week
Average Weekly Training Hours 02:08
Training Load By Week

From zero to 30 minutes running in 12 weeks
Regardless of your fitness level, you can easily start from zero to running 30 minutes continuously in 12 weeks. This running program does exactly that and is an example of a 12-week run/walk strategy, aimed at beginners in good health. You can do it. All it requires on your part is the commitment to go out and run 3, preferably 4 times per week.

Sample Day 2
0:16:00
8.8TSS
Week 1 - Day 1

4 times 2' jog - Low heart rate with 2' walk (Brisk walk)

Sample Day 3
0:30:00
Core Stability Circuit

3 sets van:
10 sit ups (recht)
4 push ups
20"plank
Telkens 30" rust.

Sample Day 5
0:20:00
11TSS
Week 1 - Day 2

5 times 2' jog - Low heart rate with 2' walk (Brisk walk)

Sample Day 6
0:07:59
8 minutes-stretch

http://www.youtube.com/watch?v=79sXwpZUeBw

Sample Day 7
0:24:00
13.2TSS
Week 1 - Day 3

6 times 2' jog - Low heart rate with 2' walk (Brisk walk)

Sample Day 9
0:24:00
13.2TSS
Week 2 - Day 1

6 times 2' jog - Low heart rate with 2' walk (Brisk walk)

Sample Day 10
0:30:00
Core Stability Circuit

3 sets van:
10 sit ups (recht)
4 push ups
20"plank
Telkens 30" rust.

Frank Senders
|
Stapsport

Over the past 30 years, I have coached athletes and teams to multiple National, European, World and even Olympic Championship titles. This in a variaty of disciplines like Triathlon, Marathon, Trail Running, Road, MTB and Cyclocross. I have worked with all levels of individual racers from novice to professional.
So if you need a coach to inspire you and to achieve your goals! Get in contact with me. Kind regards, Coach Frank