Beginning Runner’s 8-Week Training Program

8-Week Training Plan

Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 5:00 warmup walk, then 10 x [1:00 run/1:00 walk], 5:00 cooldown walk Strength Training Circuit 5:00 warmup walk, then 6 x [2:00 run/1:00 walk], 5:00 cooldown walk X-Training 35:00 5:00 warmup walk, then 6 x [2:00 run/1:00 walk], 5:00 cooldown walk Rest X-Training 35:00
2 5:00 warmup walk, then 7 x [2:00 run/1:00 walk], 5:00 cooldown walk Strength Training Circuit 5:00 warmup walk, then 5 x [3:00 run/1:00 walk], 5:00 cooldown walk X-Training 35:00 5:00 warmup walk, then 5 x [3:00 run/1:00 walk], 5:00 cooldown walk Rest X-Training 35:00
3 5:00 warmup walk, then 6 x [3:00 run/1:00 walk], 5:00 cooldown walk Strength Training Circuit 5:00 warmup walk, then 5 x [4:00 run/1:00 walk], 5:00 cooldown walk X-Training 40:00 5:00 warmup walk, then 5 x [4:00 run/1:00 walk], 5:00 cooldown walk Rest X-Training 40:00
4 5:00 warmup walk, then 6 x [4:00 run/1:00 walk], 5:00 cooldown walk Strength Training Circuit 5:00 warmup walk, then 5 x [5:00 run/1:00 walk], 5:00 cooldown walk X-Training 40:00 5:00 warmup walk, then 5 x [5:00 run/1:00 walk], 5:00 cooldown walk Rest X-Training 40:00
5 5:00 warmup walk, then 6 x [5:00 run/1:00 walk], 5:00 cooldown walk Strength Training Circuit 5:00 warmup walk, then 5 x [6:00 run/1:00 walk], 5:00 cooldown walk X-Training 40:00 5:00 warmup walk, then 5 x [6:00 run/1:00 walk], 5:00 cooldown walk Rest X-Training 40:00
6 5:00 warmup walk, then 6 x [6:00 run/1:00 walk], 5:00 cooldown walk Strength Training Circuit 5:00 warmup walk, then 6 x [7:00 run/1:00 walk], 5:00 cooldown walk X-Training 45:00 5:00 warmup walk, then 6 x [7:00 run/1:00 walk], 5:00 cooldown walk Rest X-Training 45:00
7 5:00 warmup walk, then 7 x [7:00 run/1:00 walk], 5:00 cooldown walk Strength Training Circuit 5:00 warmup walk, then 7 x [8:00 run/1:00 walk], 5:00 cooldown walk X-Training 45:00 5:00 warmup walk, then 7 x [8:00 run/1:00 walk], 5:00 cooldown walk Rest X-Training 45:00
8 5:00 warmup walk, then 7 x [8:00 run/1:00 walk], 5:00 cooldown walk Strength Training Circuit 5:00 warmup walk, then 7 x [9:00 run/1:00 walk], 5:00 cooldown walk X-Training 45:00 5:00 warmup walk, then 7 x [9:00 run/1:00 walk], 5:00 cooldown walk Rest X-Training 45:00

 

 

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