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Beginning Runner’s 8-Week Training Program

  • By Mario Fraioli
  • Published Mar. 22, 2012
  • Updated Oct. 22, 2012 at 12:58 PM UTC

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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Mario Fraioli

Mario Fraioli

Mario Fraioli is a senior editor at Competitor magazine. A cross-country All-American at Stonehill College in 2003, he now coaches the Prado Women's Racing Team in San Diego and was the men's marathon coach for Costa Rica's 2012 Olympic team. His first book, The Official Rock 'n' Roll Guide To Marathon & Half-Marathon Training (VeloPress, 2013) is available in bookstores, running shops and online.

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