Training Schedules

Runners

We have found the best running plans are on the following websites:
www.furman.edu/first – see First Training Programme. Programmes for Marathon, Novice Marathon, 1/2 Marathon, 5km, 8km, 10km, 15km.
Also included are pace training targets for interval and tempo runs.
www.runnersworld.com – see Training. Various plans for all distances and abilities. Lots of advice and information for new and experienced runners.

Walk to Run

There are many walk to run plans on the internet. Some are simple 3 times a week plans, others have advice on cross-training i.e., adding swimming or bike riding into your week's exercise programme. The one below is a simple plan, aim for 3 sessions per week – remember when you are running or jogging on this plan you should always feel you can hold a conversation. You may find you need more time to build up your walk/run minutes, if so, repeat a week and you will soon move on.

Week One: Walk for six minutes, then jog at an easy pace for one minute. Repeat three times. Aim for three sessions with that same sequence for week one.
Week Two: Walk for five minutes, then jog for two minutes. Repeat three times. Aim to do three sessions in week two.
Week Three: Walk for three minutes, then jog for four minutes. Repeat four times. Aim for four sessions in week three.
Week Four: Walk for two minutes, then jog for five minutes. Repeat four times. Shoot for three of those sessions in week four.
Week Five: Walk for two minutes, then jog for eight minutes. Repeat three times. Do three of those sessions in week five.
Week Six: Walk for two minutes, then jog for nine minutes. Repeat three times. Try to do three sessions for week six.
Week Seven: Walk for one minute, then jog for 11 minutes. Repeat three times. Do three sessions this week.
Week Eight: Congratulations on making it to week eight! For your first run this week, try walking for five minutes to begin and end the workout, and run for 20 minutes in between. By the end of the week, try to run for 30 minutes without stopping.

Aim to run for 30 minutes three times a week, and you'll notice that your stamina and fitness will continue to improve. Soon you'll be ready to run your first 5K!

Walking

Detailed below are 3 plans. Plan A is for walker who can walk for 30 minutes and would like to walk further. Plan B is designed to help you add speed to your walk. Plan C is a beginner's programme to help you get off the couch and out for a lovely walk!

Plan A: Walk Further

Weeks 1 & 2:
Start with a daily 35-minute walk. Start walking at a regular pace. Maintain this pace for the first four weeks. Walk 5-6 days a week. Build a habit of consistency. Try slowing your pace a little bit for the last 5 minutes of your walk as part of your cool down. Spread out your rest days. For example, make day 3 and day 6 a rest day.
Weekly total walking goal – 150 - 175 minutes

Week 3 & 4:
Add 5 minutes a day for a 40-minute daily walk. Walk 5-6 days a week. Continue to build your habit. Slow your pace for the last 5 minutes of your walk as part of your cool down. You may extend yourself some days and follow it with a rest day. Spread out your rest days as before
Weekly total walking goal – 175 - 200 minutes

Week 5 & 6:
A little bigger jump this week. Add 10 minutes a day for a 50-minute daily walk. Walk 5-6 days a week. Work on consistently building your habit. Start varying your pace as you walk:
15 minutes regular pace, 5 minutes increased pace
15 minutes regular pace, 5 minutes increased pace
5 minutes regular pace, 5 minutes slower pace to cool down
Try extending yourself a bit more some days followed by a rest day if your body tells you it needs it. Spread out your rest days.
Weekly total walking goal – 225 - 250 minutes

Week 7 & 8:
Another jump this week of 10 minutes a day for a 60-minute daily walk. Walk 5-6 days a week. Continue to build your habit. Start varying your pace as you walk:
15 minutes regular pace, 10 minutes increased pace
15 minutes regular pace, 10 minutes increased pace
5 minutes regular pace, 5 minutes slower pace to cool down
Extend yourself by slightly increasing your regular pace some days, followed by a rest day if needed. Spread out your rest days.
Weekly total walking goal – 250 - 300 minutes

Plan B: Walk Faster

Monday: Rest day. No walking of significant distance or intensity.
Tuesday: Warm up for 10 minutes at an easy pace. Then walk as fast as you can for 30 seconds or 200 meters. After 30 seconds, drop down to an easy pace for 2 minutes. Repeat the 30 seconds speed/2 minutes rest 8 to 12 times. Cool down with a 10-minute easy pace walk.
Wednesday: Easy 3 mile walk at an effort that is 6 or 7 /10. This is a pace at which you can easily maintain a conversation but are breathing harder than at rest.
Thursday: Threshold Workout #1 – Speed. 10-minute warm up at easy walking pace. Walk fast for 8 minutes or 1 kilometer at 8/10 effort, you can walk but not talk easily. Then slow down to an easy pace for 2 minutes. Repeat this for 3 to 4 repetitions. Cool down for 10 minutes at an easy pace. The threshold pace is strenuous, but one you could maintain throughout a 10 kilometer/6-mile race. You will be breathing very hard and able to speak only in short phrases.
Friday: Recovery. Easy 3-mile 6/10 effort, you can chat easily whilst you walk.
Saturday: Threshold Workout #2: Steady state or tempo workout. Warm up for 10 minutes at an easy pace. Walk 20 to 30 minutes at 8/10 you cannot talk easily, then cool down with 10 minutes easy pace.
Sunday: Distance Workout. 8 to 12 kilometres (5 to 7 miles) 6/10 This is a conversational pace.

Plan C: Getting started

Week 1
Monday: start with a 15-minute walk at a pace that gets you warm and slightly breathless. Maintain this speed for the rest of the week's walks.
Wednesday: 15-minute walk.
Thursday: 15-minute walk.
Saturday or Sunday: 15-minute walk.
If the walk is becoming easier towards the end of the week, increase your overall pace/speed.

Week 2
Stand at the bottom of some stairs. At your own pace, step up to the first step and down again. Repeat for one minute.
Monday: start with a 15-minute walk at a pace that gets you warm and slightly breathless. Maintain this speed for the rest of the week's walks.
Wednesday: 15-minute walk.
Thursday: 20-minute walk.
Saturday or Sunday: 20-minute walk. One minute of step ups.

Week 3
Monday: Walk at a moderate pace for 5 minutes. Sprint walk for 30 seconds Repeat x 4.
Wednesday: Walk at a moderate pace for 5 minutes. Sprint walk for 30 seconds. Repeat x 4.
1 minute of step ups.
Thursday: Walk at a moderate pace for 4 minutes. Sprint walk for 1 minute. Repeat x 4. 90 seconds of step ups.
Saturday or Sunday: 20-minute walk. Choose a pretty green space or coastal path for this walk. 90 seconds of step ups – try to increase your speed.

Week 4
Monday: Walk at a moderate pace for 3 minutes. Sprint walk for 2 minutes. Repeat x 4.2 minutes of step ups – now get your arms moving like you are marching.
Wednesday: Walk at a moderate pace for 4 minutes. Sprint walk for 1 minute. Repeat x 4. 2 minutes of marching step ups.
Thursday: Walk at a moderate pace for 3 minutes. Sprint walk for 2 minutes. Repeat x 4. 2 minutes of marching step ups.
Saturday or Sunday: Walk at a moderate pace for 4 minutes. Sprint walk for 1 minute. Repeat x 5.
2 minutes of marching step ups – try to increase your speed.

Week 5
Monday: Walk for 3 minutes. Sprint walk for 2 minutes. Repeat x 5. Make sure you walk uphill for one of these sets. 2.5 minutes of step ups.
Wednesday: Walk for 3 minutes. Sprint walk for 2 minutes. Repeat x 5. 2.5 minutes of step ups.
Thursday: Walk for 3 minutes. Sprint walk for 2 minutes. Repeat x 5. Make sure you walk uphill for one of these sets. 2.5 minutes of step ups.
Saturday or Sunday: Walk for 3 minutes. Sprint walk for 2 minutes. Repeat x 6 . 2.5 minutes of fast step ups.

Week 6
Monday: Walk for 3 minutes. Sprint walk for 3 minutes. Repeat x 5.
3 minutes of step ups.
Wednesday: Walk for 3 minutes. Sprint walk for 3 minutes. Repeat x 5. 3 minutes of fast step ups.
Thursday: Walk for 3 minutes. Sprint walk for 3 minutes. Repeat x 5. Make sure you walk uphill for one of these sets.
3 minutes of step ups.
Saturday or Sunday: Walk for 3 minutes. Sprint walk for 3 minutes. Repeat x 5. Make sure you walk uphill for two of these sets.
Walk for an extra 10 minutes. Push the pace as much as you can, but if you are very breathless, take the last five minutes slowly.