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