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Beginning Running Training Schedules
Level 1 – Run for 3 consecutive minutes
Level 2 – Run for 10 consecutive minutes
Level 3 – Intermediate – Run for 20 consecutive minutes
Level 4 – Advanced – Run for 30 consecutive minutes
Below are schedules of your group workouts. Each week we will slowly decrease your time walking and
increase your time running. In order to build your distance and endurance, we recommend you repeat each
class night’s workout at least three times a week or every other day if possible.
The objective of each level is to learn the basic components of how to run, how to develop an individual
program, and receive personal instruction during the workouts while increasing endurance.
If you are unsure which schedule is right for you, we’ll be able to help you select the appropriate level
at the first session you attend.
Level 1
Goal: To run for three consecutive minutes.
| Week | Walk | Run | Repeat | Walk | Total |
| 1 | 30 minutes | ---- | ---- | ---- | 30 minutes |
| 2 | 10 minutes | 30 seconds | 2 more times | 5 minutes | 36.5 minutes |
| 3 | 5 minutes | 30 seconds | 3 more times | 5 minutes | 27 minutes |
| 4 | 5 minutes | 1 minute | 3 more times | 5 minutes | 29 minutes |
| 5 | 5 minutes | 1.5 minutes | 3 more times | 5 minutes | 31 minutes |
| 6 | 5 minutes | 2 minutes | 3 more times | 5 minutes | 33 minutes |
| 7 | 5 minutes | 2.5 minutes | 3 more times | 5 minutes | 35 minutes |
| 8 | 5 minutes | 3 minutes | 3 more times | 5 minutes | 37 minutes |
Level 2
Goal: To run for ten consecutive minutes.
| Week | Walk | Run | Repeat | Walk | Total |
| 1 | 5 minutes | 1 minute | 2 more times | 5 minutes | 23 minutes |
| 2 | 5 minutes | 2 minutes | 2 more times | 5 minutes | 26 minutes |
| 3 | 5 minutes | 3 minutes | 2 more times | 5 minutes | 29 minutes |
| 4 | 5 minutes | 4 minutes | 2 more times | 5 minutes | 32 minutes |
| 5 | 4 minutes | 5 minutes | 2 more times | 5 minutes | 32 minutes |
| 6 | 3 minutes | 6 minutes | 2 more times | 5 minutes | 32 minutes |
| 7 | 2 minutes | 8 minutes | 2 more times | 5 minutes | 35 minutes |
| 8 | 2 minutes | 10 minutes | ---- | 5 minutes | 17 minutes |
Level 3 – Intermediate
Goal: To run for twenty consecutive minutes.
| Week | Walk | Run | Repeat | Walk | Total |
| 1 | 5 minutes | 2 minute | 2 more times | 5 minutes | 26 minutes |
| 2 | 5 minutes | 3 minutes | 2 more times | 5 minutes | 29 minutes |
| 3 | 5 minutes | 4 minutes | 2 more times | 5 minutes | 32 minutes |
| 4 | 5 minutes | 6 minutes | 2 more times | 5 minutes | 38 minutes |
| 5 | 2 minutes | 8 minutes | 2 more times | 5 minutes | 35 minutes |
| 6 | 1 minute | 10 minutes | 2 more times | 5 minutes | 38 minutes |
| 7 | 1 minute | 15 minutes | 1 more time | 5 minutes | 37 minutes |
| 8 | 1 minute | 20 minutes | ---- | 5 minutes | 26 minutes |
Level 4 – Advanced
Goal: To run for thirty consecutive minutes.
| Week | Walk | Run | Repeat | Walk | Total |
| 1 | 5 minutes | 2 minute | 2 more times | 5 minutes | 26 minutes |
| 2 | 5 minutes | 4 minutes | 2 more times | 5 minutes | 32 minutes |
| 3 | 4 minutes | 6 minutes | 2 more times | 5 minutes | 35 minutes |
| 4 | 3 minutes | 8 minutes | 2 more times | 5 minutes | 38 minutes |
| 5 | 2 minutes | 10 minutes | 2 more times | 5 minutes | 41 minutes |
| 6 | 1 minute | 12 minutes | 2 more times | 5 minutes | 44 minutes |
| 7 | 1 minute | 14 minutes | 1 more time | 5 minutes | 35 minutes |
| 8 | 1 minute | 30 minutes | ---- | 5 minutes | 36 minutes |
Back to Beginning Running Training Page
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