CITY RUNS
From Nothing Absolute Beginners Training Schedule
This programme assumes you are wanting to run for the very first time. All you need is a pair of comfortable running shoes, a couple of pairs of comfortable socks and some easy to wear casual clothes eg long / short sleeved tee or polo shirt and shorts or long track trousers.
The Golden Rule is: be patient, don’t run or walk on consecutive days & don’t exercise if you have a cold or a cough. Eat & drink sensibly but don’t eat for at least 2 hours before exercising.
| Week | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| 1 | 15 min - walk/jog | 15 min - walk/jog | 15 min - walk/jog | ||||
| 2 | 20 min - walk/jog | 20 min - walk/jog | 20 min - walk/jog | ||||
| 3 | 25 min - walk/jog | 25 min - walk/jog | 25 min - walk/jog | ||||
| 4 | 15 min - steady jog | 15 min - walk/jog | 15 min - easy jog | ||||
| 5 | 20 min - steady jog | 20 min - walk/jog | 20 min - steady jog | ||||
| 6 | 20 min - steady jog | 15 min - brisk run | 20 min - steady jog | ||||
| 7 | 20 min - steady jog | 20 min - brisk run | 20 min - steady jog | ||||
| 8 | 25 min - steady jog | 20 min - easy jog | 25 min - steady jog | ||||
| 9 | 30 min - steady run, some hills | 20 min - brisk run | 30 min - steady run, some hills | ||||
| 10 | 35 min - steady run, some hills | 20 min - brisk run | 30 min - steady run, some hills | ||||
| 11 | 40 min - steady run, some hills | 25 min - brisk run | 30 min - steady run, some hills | ||||
| 12 | 45 min - steady run, some hills | 30 min - brisk run | 30 min - steady run, some hills |
Download Absolute Beginners Training Schedules
At the end of this training period you will have a good knowledge of your running body and be much fitter & happier. Ready to train for a 5 Km race or improve your running? Try the next programme.
