This schedule is based around time rather than miles or kilometres.
If you're new to running here is a training plan to get you exercising five times a week. This schedule is based around time rather than miles or kilometres. Many new runners find training to time less stressful than training to distance.
How to follow the plan:
This schedule will have you exercising five times a week: three running session and two cross-training sessions. The cross-training is designed to be quick and easy to perform at home with no equipment.
10mins cross-training includes: 1min plank, 2min side plank (1min each side), 2mins squats, 2mins lunges (1min each side), 2mins calf raises; 1min press-ups.
Feel at liberty to move around the run days so that they work with your schedule. Just remember to allow for at least a day’s rest between runs.
A four-week plan for beginners:
Week 1:
Monday: Easy 15-minute run (5/10 effort)
Tuesday: 10 mins cross-training
Wednesday: Easy 15-minute run
Thursday: Rest
Friday: 10 minutes cross-training
Saturday: Easy 20-minute run
Sunday: Rest
Week 2:
Monday: Easy 20-minute run
Tuesday: 10 minutes cross-training
Wednesday: 10 minutes easy, then 4 x 1 minute fast (with 1min rest between reps), 10 minutes easy
Thursday: Rest
Friday: 10 minutes cross-training
Saturday: Easy 25-minute run
Sunday: Rest
Week 3:
Monday: Easy 25-minute run
Tuesday: 10 minutes cross-training
Wednesday: 10 minutes easy, then 10 minutes tempo (7/10 effort), 10 minutes easy
Thursday: Rest
Friday: 10 minutes cross-training
Saturday: Easy 30-minute run (walk some of this if you like)
Sunday: Rest
Week 4
Monday: East 30-minute run
Tuesday: 10 minutes cross-training
Wednesday: 10mins easy, 10mins running up and down a hill (7/10 effort), 10mins easy
Thursday: 10 minutes cross-training
Friday: Rest
Saturday: Easy 40-minute run (walk some of this if you like)
Sunday: Rest
