Running Log
- Home
- Sign up
- Log in
- Forgot Password?
- Screenshots
- Contact Us
- Running Links
- Running Forum
- Robert's Stats
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.
| 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 |
Designed by Robert Renman 2005 - http://run.dolphinstreet.com
