Training Schedule for Beginners (3Km Run) |
Runner's Fitness Level: Beginner |
Injury History: None |
Weeks |
Day |
Date |
Activity |
Remarks |
Week 1 |
Monday |
4-Jul-16 |
Rest |
Relax |
Tuesday |
5-Jul-16 |
Walk +Run |
4min walk + 40 sec run (repeat for 30min) |
Wednesday |
6-Jul-16 |
Walk +Run |
4min walk + 40 sec run (repeat for 30min) |
Thursday |
7-Jul-16 |
Exercises |
Stretching Exercise / Yoga |
Friday |
8-Jul-16 |
Walk +Run |
4min walk + 40 sec run (repeat for 30min) |
Saturday |
9-Jul-16 |
Walk +Run |
4min walk + 40 sec run (repeat for 30min) |
Sunday |
10-Jul-16 |
Walk +Run |
4min walk + 40 sec run (repeat for 40min) |
Week 2 |
Monday |
11-Jul-16 |
Rest |
Relax |
Tuesday |
12-Jul-16 |
Walk +Run |
4min walk + 40 sec run (repeat for 40min) |
Wednesday |
13-Jul-16 |
Walk +Run |
4min walk + 40 sec run (repeat for 40min) |
Thursday |
14-Jul-16 |
Exercises |
Stretching Exercise / Yoga |
Friday |
15-Jul-16 |
Walk +Run |
4min walk + 40 sec run (repeat for 40min) |
Saturday |
16-Jul-16 |
Walk +Run |
4min walk + 40 sec run (repeat for 40min) |
Sunday |
17-Jul-16 |
Walk +Run |
4min walk + 50 sec run (repeat for 40min) |
Week 3 |
Monday |
18-Jul-16 |
Rest |
Relax |
Tuesday |
19-Jul-16 |
Walk +Run |
4min walk + 50 sec run (repeat for 40min) |
Wednesday |
20-Jul-16 |
Walk +Run |
4min walk + 50 sec run (repeat for 40min) |
Thursday |
21-Jul-16 |
Exercises |
Stretching Exercise / Yoga |
Friday |
22-Jul-16 |
Walk +Run |
4min walk + 50 sec run (repeat for 40min) |
Saturday |
23-Jul-16 |
Exercises |
4min walk + 50 sec run (repeat for 40min) |
Sunday |
24-Jul-16 |
Walk +Run |
4min walk + 50 sec run (repeat for 50min) |
Week 4 |
Monday |
25-Jul-16 |
Rest |
Relax |
Tuesday |
26-Jul-16 |
Walk +Run |
4min walk + 50 sec run (repeat for 50min) |
Wednesday |
27-Jul-16 |
Walk +Run |
4min walk + 50 sec run (repeat for 50min) |
Thursday |
28-Jul-16 |
Exercises |
Stretching Exercise / Yoga |
Friday |
29-Jul-16 |
Walk +Run |
4min walk + 50 sec run (repeat for 50min) |
Saturday |
30-Jul-16 |
Walk +Run |
4min walk + 50 sec run (repeat for 50min) |
Sunday |
31-Jul-16 |
Walk +Run |
4min walk + 60 sec run (repeat for 60min) |
Week 5 |
Monday |
1-Aug-16 |
Rest |
Relax |
Tuesday |
2-Aug-16 |
Walk +Run |
4min walk + 60 sec run (repeat for 60min) |
Wednesday |
3-Aug-16 |
Walk +Run |
4min walk + 60 sec run (repeat for 60min) |
Thursday |
4-Aug-16 |
Exercises |
Stretching Exercise / Yoga |
Friday |
5-Aug-16 |
Walk +Run |
4min walk + 60 sec run (repeat for 60min) |
Saturday |
6-Aug-16 |
Walk +Run |
4min walk + 60 sec run (repeat for 60min) |
Sunday |
7-Aug-16 |
Walk +Run |
4min walk + 90 sec run (repeat for 60min) |
Week 6 |
Monday |
8-Aug-16 |
Rest |
Relax |
Tuesday |
9-Aug-16 |
Walk +Run |
4min walk + 90 sec run (repeat for 60min) |
Wednesday |
10-Aug-16 |
Walk +Run |
4min walk + 90 sec run (repeat for 60min) |
Thursday |
11-Aug-16 |
Exercises |
Stretching Exercise / Yoga |
Friday |
12-Aug-16 |
Walk +Run |
4min walk + 90 sec run (repeat for 60min) |
Saturday |
13-Aug-16 |
Walk +Run |
4min walk + 90 sec run (repeat for 60min) |
Sunday |
14-Aug-16 |
Walk +Run |
3min walk + 90 sec run (repeat for 60min) |
Week 7 |
Monday |
15-Aug-16 |
Rest |
Relax |
Tuesday |
16-Aug-16 |
Walk +Run |
3min walk + 90 sec run (repeat for 60min) |
Wednesday |
17-Aug-16 |
Walk +Run |
3min walk + 90 sec run (repeat for 60min) |
Thursday |
18-Aug-16 |
Exercises |
Stretching Exercise / Yoga |
Friday |
19-Aug-16 |
Walk +Run |
3min walk + 90 sec run (repeat for 60min) |
Saturday |
20-Aug-16 |
Walk +Run |
3min walk + 90 sec run (repeat for 60min) |
Sunday |
21-Aug-16 |
Walk +Run |
3min walk + 2min run (repeat for 60min) |
Week 8 |
Monday |
22-Aug-16 |
Rest |
Relax |
Tuesday |
23-Aug-16 |
Walk +Run |
3min walk + 2min run (repeat for 60min) |
Wednesday |
24-Aug-16 |
Walk +Run |
3min walk + 2min run (repeat for 60min) |
Thursday |
25-Aug-16 |
Exercises |
Stretching Exercise / Yoga |
Friday |
26-Aug-16 |
Walk +Run |
3min walk + 2min run (repeat for 60min) |
Saturday |
27-Aug-16 |
Walk +Run |
3min walk + 2min run (repeat for 60min) |
Sunday |
28-Aug-16 |
Walk +Run |
2min walk + 2min run (repeat for 60min) |
Week 9 |
Monday |
29-Aug-16 |
Rest |
Relax |
Tuesday |
30-Aug-16 |
Walk +Run |
2min walk + 2min run (repeat for 60min) |
Wednesday |
31-Aug-16 |
Walk +Run |
2min walk + 2min run (repeat for 60min) |
Thursday |
1-Sep-16 |
Exercises |
Stretching Exercise / Yoga |
Friday |
2-Sep-16 |
Walk +Run |
2min walk + 2min run (repeat for 60min) |
Saturday |
3-Sep-16 |
Walk +Run |
2min walk + 2min run (repeat for 60min) |
Sunday |
4-Sep-16 |
Walk +Run |
2min walk + 3min run (repeat for 60min) |
Week 10 |
Monday |
5-Sep-16 |
Rest |
Relax |
Tuesday |
6-Sep-16 |
Walk +Run |
2min walk + 3min run (repeat for 60min) |
Wednesday |
7-Sep-16 |
Walk +Run |
2min walk + 3min run (repeat for 60min) |
Thursday |
8-Sep-16 |
Exercises |
Stretching Exercise / Yoga |
Friday |
9-Sep-16 |
Walk +Run |
2min walk + 3min run (repeat for 60min) |
Saturday |
10-Sep-16 |
Walk +Run |
2min walk + 3min run (repeat for 60min) |
Sunday |
11-Sep-16 |
Walk +Run |
1min walk + 3min run (repeat for 60min) |
Week 11 |
Monday |
12-Sep-16 |
Rest |
Relax |
Tuesday |
13-Sep-16 |
Run |
30Mins |
Wednesday |
14-Sep-16 |
Run |
30Mins |
Thursday |
15-Sep-16 |
Exercises |
Stretching Exercise / Yoga |
Friday |
16-Sep-16 |
Run |
30Mins |
Saturday |
17-Sep-16 |
Walk +Run |
1min walk + 3min run (repeat for 60min) |
Sunday |
18-Sep-16 |
Run |
30Mins |
Week 12 |
Monday |
19-Sep-16 |
Rest |
Relax |
Tuesday |
20-Sep-16 |
Easy Run + Walk |
One Hour |
Wednesday |
21-Sep-16 |
Walk |
One Hour |
Thursday |
22-Sep-16 |
Exercises |
Stretching Exercise / Yoga |
Friday |
23-Sep-16 |
Rest |
Relax |
Saturday |
24-Sep-16 |
Rest |
Relax |
Sunday |
25-Sep-16 |
Race Day |
3Km Run |
Drink Plenty of Water throughout the day |
Twice a week do beginner level exercises i.e. Squats, Calf Raises, Lunges & Superman |
Don't overshoot the training plan, stop training in case of any injury- minor or major and report. |
In case of doubt, ask for help. |