Beginner Training Schedule

Another program from coolrunning.com.  This is if you are already running between 15-25 miles a week. 

Check out the Information page for what the hell these terms even mean!

	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Sun.
Pre- Train	Off	3M	3M	3M	Off	2M	3M

 

Week	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Sun.
1	Off	3M	3M	3M	Off	2M	4M
2	Off	3M	Fartlek (4M)	2M	Off	2M	5M
3	Off	3M	Fartlek (4M)	3M	Off	3M	4M
4	Off	3M	4-5 hills (5K pace)	4M	Off	3M	6M
5	Off	4M	4 x 440s (5K pace)	3M	Off	3M	5M
6	Off	4M	3-4 long hills (5K pace)	3M	Off	4M	6M
7	Off	4M	4 x 880s (5K pace)	3M	Off	4M	5M
8	Off	4M	3-4 long hills (5K pace)	3M	Off	4M	6M
9	Off	4M	5 x 880s (5K pace)	4M	Off	4M	5M
10	Off	4M	5 x 440s (5K pace)	3M	Off	4M	6M
11	Off	4M	5 x 880s (5K pace)	3M	Off	3M	5M
12	Off	Fartlek (4M)	3M	Off	Off	2M	RACE DAY

Couch to 5K training plan

 So I took this from the coolrunning.com site...this would be for someone who is a true beginner.   

Week	Workout 1	Workout 2	Workout 3
1	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	Brisk five-minute warmup walk, then do two repetitions of the following: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)
4	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)
5	Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 3/4 mile (or 8 minutes) Walk 1/2 mile (or 5 minutes) Jog 3/4 mile (or 8 minutes)	Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6	Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 3/4 mile (or 8 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes)	Brisk five-minute warmup walk, then: Jog 1 mile (or 10 minutes) Walk 1/4 mile (or 3 minutes) Jog 1 mile (or 10 minutes)	Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.
7	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

Keep checking back for more plans if you have some experience.
Love ya!

KK

On your mark...

Okay everyone!  Who is ready to start training?  I know it is hard to think about running a race alone...but it is way too hard to try and organize us all to run at the same place.

I added some options to the top so if you can't run/walk, you can swim, bike or row and still compete!  I did some ghetto math and figured out the equivalent for the swim and bike...so there are no excuses.

I'm working on the prizes for the winners and yes...I will actually be putting something in the mail to you if your time is top three or top three for your age group.

Check out the picture page for some inspiration.

There is also a page which has the age groups listed...so you can see where you fall and who you have to beat :)

So looking forward to 'running' with all of you!

Kitkat