Beginner Base Plan

This plan is for those who do not run at all and are just starting out. Much of it is walking mixed with running to help you build endurance and work up to comfortably running 30 min continuously. In the later weeks there are strides. Strides are short fast runs for about 15-20 seconds with about 30-60 second rests between. Please contact us if you have any questions.

 

WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
110 min Easy Run
3 min Walk
10 min Easy Run
3 min Walk
10 min Easy Run
4 min Walk
Crosstrain
30 min
2 min Walk
4 x 8 min Easy Run
w/1 min rest
2 min Walk
Repeat Yesterday
or
Rest
5 min Walk
20 min Easy
5 min Walk
10 min Easy
5 min Walk
30 min WalkRest
210 min Easy Run
3 min Walk
10 min Easy Run
3 min Walk
10 min Easy Run
4 min Walk
Crosstrain
30 min
2 min Walk
4 x 8 min Easy Run
w/1 min rest
2 min Walk
Repeat Yesterday
or
Rest
5 min Walk
20 min Easy
5 min Walk
10 min Easy
5 min Walk
30 min WalkRest
33 min Easy Run
3 min Walk
10 x 2 min Easy Run
w/1 min rest
4 min Walk
Crosstrain
30 min
3 min Easy Run
3 min Walk
6 x 3 min Easy Run
w/2 min rest
4 min Walk
Repeat Yesterday
or
Rest
3 min Easy Run
3 min Walk
6 x 3 min Easy Run
w/2 min Walk
4 min Walk
3 min Easy Run
3 min Walk
20 x 1 min Easy Run
w/30 sec Walk
4 min Walk
Rest
43 min Easy Run
3 min Walk
10 x 2 min Easy Run
w/1 min rest
4 min Walk
Crosstrain
30 min
3 min Easy Run
3 min Walk
6 x 3 min Easy Run
w/2 min rest
4 min Walk
Repeat Yesterday
or
Rest
3 min Easy Run
3 min Walk
6 x 3 min Easy Run
w/2 min Walk
4 min Walk
3 min Easy Run
3 min Walk
20 x 1 min Easy Run
w/30 sec Walk
4 min Walk
Rest
510 min Easy Run
3 min Walk
10 min Easy Run
3 min Walk
10 min Easy Run
4 min Walk
Crosstrain
30 min
2 min Walk
4 x 8 min Easy Run
w/1 min rest
2 min Walk
Repeat Yesterday
or
Rest
5 min Walk
20 min Easy Run
5 min Walk
10 min Easy Run
5 min Walk
5 min Walk
20 min Easy Run
5 min Walk
10 min Easy Run
5 min Walk
Rest
610 min Easy Run
3 min Walk
10 min Easy Run
3 min Walk
10 min Easy Run
4 min Walk
Crosstrain
30 min
2 min Walk
4 x 8 min Easy Run
w/1 min rest
2 min Walk
Repeat Yesterday
or
Rest
5 min Walk
20 min Easy Run
5 min Walk
10 min Easy Run
5 min Walk
5 min Walk
20 min Easy Run
5 min Walk
10 min Easy Run
5 min Walk
Rest
730 min Easy Run
6 Strides
6 min Easy Run
Crosstrain
30 min
10 min Easy Run
5 Strides
10 min Easy Run
5 Strides
10 min Easy Run
Repeat Yesterday
or
Rest
30 min Easy Run
6 Strides
6 min Easy Run
30 min Easy RunRest
830 min Easy Run
6 Strides
6 min Easy Run
Crosstrain
30 min
10 min Easy Run
5 Strides
10 min Easy Run
5 Strides
10 min Easy Run
Repeat Yesterday
or
Rest
30 min Easy Run
6 Strides
6 min Easy Run
30 min Easy RunRest

PRINT THIS PLAN