Beginning Schedule


As a beginning runner, there are some important considerations to be aware of before training for and running a race. Before undertaking any hard physical endeavor or beginning a new type of training program it is always wise to consult your physician. A beginner, for the purposes of this schedule, is defined as a person who:

WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
1 Off 30 minutes Off 35 minutes 30 minutes Off 40 minutes
2 Off 35 minutes Off 40 minutes Off 30 minutes 45 minutes
3 Off 35 minutes 20 minutes 45 minutes Off 20 minutes 60 minutes
4 Off 40 minutes Off 50 minutes 30 minutes Off 70 minutes
5 Off 45 minutes 30 minutes 55 minutes Off 30 minutes 80 minutes
6 Off 45 minutes 30 minutes 60 minutes Off 30 minutes 90 minutes
7 Off 45 minutes 30 minutes 70 minutes Off 30 minutes 1.75 hours
8 Off 45 minutes 30 minutes 80 minutes Off 30 minutes 2 hours
9 Off 45 minutes 30 minutes 80 minutes 20 minutes Off 2.25 hours
10 Off 45 minutes 30 minutes 80 minutes 20 minutes 30 minutes 2 hours
11 Off 45 minutes 30 minutes 80 minutes 30 minutes Off 2.5 hours
12 Off 30 minutes 40 minutes 90 minutes 20 minutes 30 minutes 2 hours
13 Off 50 minutes 30 minutes 75 minutes 30 minutes Off 2.75 hours
14 Off 30 minutes 40 minutes 90 minutes 30 minutes 30 minutes 2 hours
15 Off 50 minutes 30 minutes 60 minutes 20 minutes Off 3 hours
16 Off 30 minutes 40 minutes 90 minutes 30 minutes 30 minutes 2 hours
17 Off 50 minutes 30 minutes 60 minutes 20 minutes Off 3.5 hours
18 Off 15 minutes 30 minutes 70 minutes Off 15 minutes 2 hours
19 Off 30 minutes 20 minutes 45 minutes Off 20 minutes 75 minutes
20 Off 20 minutes Off 30 minutes 20 minutes 10 minutes MARATHON