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Training Programs

3 week beginner running program for 5 km to 10 km races

Difficulty Level: Beginner

This is a general, somewhat beginner training program for runnning races up to 10 kilometers or 6 miles. It is not for complete beginners, who have never moved a limb in years. It is expected that you have been active in some way the last few ways, maybe with tennis, soccer, biking, swimming, etc. The program is designed to get you started but it can also be reused over and over. When the 3 weeks are up, you simply repeat the program again.

Remember that training programs give you the general guidelines - feel free to modify and accommodate to your own needs and preferences. Don't be afraid to take some time off if the training makes you feel very tired.

After finishing this program, do the last 2 weeks of again, before moving on to the Intermediate program.

You have my permission to copy, print and distribute this program as much as you wish, as long as you don't remove the URL at the bottom of the program.

This training program will also print nicely onto one page!
Day Session Type
1 2 min slow run, 2 min walk + 4 min slow run, 3 min walk + 5 min slow run, 3 min walk Easy
2 Cross-training (swimming, biking, gym or short easy jog, alt. day off) Recovery
3 10 min Easy run Easy
4 35 min walking Easy
5 Cross-training (swimming, biking, gym or short easy jog, alt. day off) Recovery
6 10 min Easy run + 20 walking Easy
7 20 min walking Easy
8 Fartlek. Run quick for 30 - 45 seconds, walk for 1 minute - repeat 3 times + 15 min walking Medium
9 Cross-training (swimming, biking, gym or short easy jog, alt. day off) Recovery
10 10 min Easy run + 10 min walking + 10 min Easy run Easy
11 40 min walking Easy
12 Fartlek. Run quick for 30 - 45 seconds, walk for 1 minute - repeat 4-5 times. Medium
13 Cross-training (swimming, biking, gym or short easy jog, alt. day off) Recovery
14 15 min Easy run + 20 min walking Easy
15 50 min walking Easy
16 Cross-training (swimming, biking, gym or short easy jog, alt. day off) Recovery
17 Fartlek. 1 min hard + 2 min walk - repeat 3-5 times Hard
18 20 min Easy run Easy
19 50 min walking Hard
20 Cross-training (swimming, biking, gym or short easy jog, alt. day off) Recovery
21 25 min Easy run Easy

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