12 weeks Running program for Beginners

mtxplore 12 weeks Running program for Beginners
by Geir Mjosund 10/04/2016

Are you relatively untrained and unfamiliar with a regular running workout, this program will take you up to a level where you can enter a training programs for recreational athletes. The time period is 12 weeks and it is made up with a gentle progression. Do not skip the first few weeks!

12 weeks Running program for Beginners

In the 12 weeks Running program for Beginners you will perform 3 sessions per week with a duration of 25-40 minutes. It will enable you to go into a weekly training programs for amateurs and be able to run regularly.

Do not run the same round

Find various running routes or places / trails to run in. Then you will not fall into the temptation to compare your time from time to time. Are you being too hung up of achievement in the initial phase, you can quickly work out too hard or lose motivation if the progression is absent.

Stretch out your calves after each run

This exercise prevents strain in the calves:

  • Stand on the step of a stair or similar with the front part of the foot on the step and heel outside
  • Go up on the toes with both feet
  • Lift one leg off the ground so that you are standing on tiptoe on one leg
  • Lower the heel on the leg you are standing on slow and smoothly
  • Repeat 2 times on both legs
  • Repeat 10 to 15 times

What is the difference between jogging and running?

It is difficult to set an exact speed to that definition. People are different and at different levels. A definition must take into account the varying pulse capacity of the individual.

With jogging, we believe that you do not run faster than you are able to talk (understandable) simultaneously.
With running, we believe that you push a little more, not as fast as humanly possible, but enough to make you become breathless and unable to talk relaxed simultaneously.

mtxplore 12 weeks Running program for Beginners

Week 1: Emphasis on walking consistently

The very first day you should just walk. It’s easy to become impatient already here, but take it easy, it quickly becomes tough enough if you are untrained.

  • Day 1: Walk at a brisk pace for 25 minutes. You will be breathless, but will not be gasping for breath. The pace should be at a such level that you will be able to hold a conversation while walking.
  • Day 2: Walk at a brisk pace for 10 minutes, jog 1 min, walk 2 min, jog 1 min, walk 2 min, jog 1 min, walk 2 min, jog 1 min, walk 5 min (4 x 1 min jog).
  • Day 3: Walk at a brisk pace for 10 minutes. Walk uphill 2 min, jog down. Repeat 4 times. Walk for 10 minutes afterwards.

Week 2: Brisk walking and a bit of jogging

The first day of this week is also walking. That’s because you like all others also need relaxed training. At your level means a walk.

  • Day 1: Walk at a brisk pace for 25-30 min. Feel free to choose the route so you can also get a uphill during the trip.
  • Day 2: Walk at a brisk pace for 10 minutes. Jog 1 min, walk 1 min, jog 1 min, walk 1 min, jog 1 min, walk 1 min, jog 1 min, walk 1 min, jog 1 min, walk 10 min (5 x 1 min jog).
  • Day 3: Walk at a brisk pace for 10 minutes. Walk uphill 2 min, jog down. Repeat 5 times. Walk 10 minutes afterwards.

mtxplore 12 weeks Running program for Beginners

Week 3: Brisk walking and longer periods of jogging

This week doubles the time you run and the breaks of walking becomes shorter. Make sure of holding back a bit and not pushing too hard. You are still in an initial phase.

  • Day 1: Brisk walking 10 min, jog 2 min, walk 1 min, jog 2 min, walk 1 min, jog 1 min, walk 1 min, jog 1 min, walk 10 min (2 x 2 min jog + 2 x 1 min jogging).
  • Day 2: Brisk walking 10 min. Jog 3 minutes, walk 1 min, jog 2 min, walk 1 min, jog 2 min, walk 1 min, jog 1 min, walk 10 min (1 x 3 min jog + 2 x 2 min jog + 1 x 1 min jog) .
  • Day 3: Walk at a brisk pace 10 minutes. Walk uphill 2 min, jog down. Repeat 6 times. Walk 10 minutes afterwards.

Week 4: Jog or walk fast

Now you will jog 3 times as long as you have walking breaks, towards the end of the week, the amount will have quadrupled. You’re almost halfway to a program without walking.

  • Day 1: Jog 3 minutes, walk 1 min in about 25 minutes total.
  • Day 2: Jog / walk 10 min. Jog 1 min uphill, walk down. Repeat 4 times. Walk / jog for 10 minutes.
  • Day 3: Jog 4 min, walk 1 min for a total of 25-30 minutes.

mtxplore 12 weeks Running program for Beginners

Week 5: Shorter walks

Now the breaks with walking will get shorter but you need those yet. You’re up to 10 minutes continuous running already!

  • Day 1: Jog / walk 10 min. Jog 4 min, 30 sec walk, jog 3 min, walk 30 seconds, jog 2 min, 30 sec walk, jog 1 min, walk / jog 5 min.
  • Day 2: Jog / walk 10 min. Jog 5 mins, walk 30 seconds, jog 4 min, 30 sec walk, jog 2 min, 30 sec walk, jog 1 min, walk / jog 5 min.
  • Day 3: Jog / walk 10 min. Jog 2 min uphill, walk down again. Repeat 5 times. Jog / walk 10 min.

Week 6: Even shorter walks

Now the walks starts to be very short. Keep it up now and do not hit the wall. About six weeks from now you’re a runner!

  • Day 1: Jog 5 mins, walk 30 seconds to 30 minutes.
  • Day 2: Jog / walk 10 min. Jog 4 min, 15 sec walk, jog 4 min, 15 sec walk, jog 4 min, 15 sec walk, jog 4 min, walk / jog 4 min.
  • Day 3: Jog / walk 7 min. Jog 6 min, 15 sec walk, jog 5 min, walk 15 seconds, 4 min, 15 sec walk, jog 3 min, walk 15 seconds, jog 2 min, 15 sec walk, jog 1 min, walk / jog 5 min.

mtxplore 12 weeks Running program for Beginners

Week 7: More jogging

Still short walks.

  • Day 1: Jog / walk 10 min. Go quickly uphill for 3 min (relatively steep, use your arms too!), Jog down. Repeat 5 times.
  • Day 2: Jog 6 minutes, walk 30 seconds for a total of 25 min.
  • Day 3: Jog / walk 5 min. Jog 5 mins, walk 30 seconds, jog 4 min, 30 sec walk, jog 3 minutes, walk 30 seconds, jog 2 min, 30 sec walk, jog 1 min, walk 5 min.

Week 8: Only short breaks

This is the last week of walking breaks. Next week you can begin slowly with interval training!

  • Day 1: Jog 7 min, walk 30 seconds for a total of 30 minutes.
  • Day 2: Jog / walk 10 min. Jog 10 minutes. Jog / walk 10 min.
  • Day 3: Jog 8 min, walk uphill 1 min, jog back down. Repeat 8 times. Jog 8 min.

mtxplore 12 weeks Running program for Beginners

Week 9: Jogging and running

Slightly faster than jogging, with more propulsion. You will become more breathless. Start with interval training.

  • Day 1: Jog 25 min, walk quickly uphill.
  • Day 2: Jog 10 min. Run a little faster in 2 min x 4, walk 2 min at halftime. Walk / jog 5 minutes to finish.
  • Day 3: Jog 30 minutes, quickly walk uphill

Week 10: Interval running and continuous jogging / running

Now begins the long periods of faster running. Now you will have strengthened heart and fitness. You are approaching!

  • Day 1: Jog 10 min. Run a bit faster for 10 minutes. Jog 5 minutes to finish.
  • Day 2: Jog 30 minutes.
  • Day 3: Jog 10 min. Race 1 min uphill,  jog / walk back down. Repeat 5 times. Jog 10 minutes to finish.

mtxplore 12 weeks Running program for Beginners

Week 11: Intervals

Congratulations! You should begin with true interval training and are soon finished with the first 12 weeks running.

  • Day 1: Jog 30 min
  • Day 2: Jog 12 min. Race 2 min x 3 with breaks of 1 min (jog/walk). Same pace all the intervals! Jog 10 minutes.
  • Day 3: Jog 12 min. Race 3 min, 2 min, 1 min with breaks of 1 min (jog/walk). Jog 10 minutes.

Week 12: Intervals and a jog without breaks

Last week! A week without walking breaks. Now you can soon hit yourself on your chest and call yourself a runner!

  • Day 1: Jog 35 min
  • Day 2: Jog 15 min. Race 1 min, 2 min, 3 min, 2 min, 1 min with breaks of 1 min (jog/walk). Jog 10 minutes.
  • Day 3: Jog 15 min. Race 2 min x 4 with breaks of 1.5 min (jog/walk). Jog 10 minutes.

Completed? Congratulations!

When you’ve come as far as this and has implemented the program without significant problems, you can jump into our other training programs – coming soon!

You are simply a runner, and probably in better shape and with better health than you’ve had in a very long time. Now you just have to stay motivated and continue running.

Good luck!

10/04/2016 / 12 weeks running program for beginners / expedition / 8000ers / mtxplore.com