BEDFORD HARRIERS - BEGINNERS
******************************************************************************
Beginners 12 Week Schedule
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Week 1 Run 1 |
Walk 2 mins.
Run 1 min walk 2 mins x 5.
Rest and recover then repeat.
approx 10 mins/1 mile running |
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Week 1 Run 2 |
Walk 2 mins.
Run 2 mins walk 2 mins x 3.
Rest and recover then repeat.
approx 12 mins/1.2 miles running |
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Week 1 Run 3 |
Walk 2 mins.
Run 1 min walk 2 mins x 5.
Rest and recover then repeat.
approx 10 mins/1 mile running |
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Week 2 Run 1 |
Walk 2 mins.
Run 2 mins walk 2 mins x 6.
approx 12 mins/1.2 miles running. |
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Week 2 Run 2 |
Walk 2 mins.
Run 3 mins walk 1 min x 2, rest and recover then
Run 4 mins walk 2 mins x 2.
approx 14 mins/1.4 miles running. |
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Week 2 Run 3 |
Walk 2 mins.
Run 1 min walk 2 mins x 5.
Rest and recover then repeat.
approx 10 mins/1 mile running |
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Week 3 Run 1 |
Walk 2 mins.
Run 3 mins walk 1 min x 2, rest and recover then
Run 4 mins walk 2 mins x 2.
approx 14 mins/1.4 miles running. |
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Week 3 Run 2 |
Walk 2 mins.
Run 3 mins walk 1 min x 5.
approx 1.5 miles running. |
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Week 3 Run 3 |
Walk 2 mins.
Run 4 mins walk 2 mins x 3.
approx 12 mins/1.2 miles running. |
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Week 4 Run 1 |
Walk 2 mins.
Run 3 mins walk 1 min, then
Run 4 mins walk 1 min x 2, rest and recover.
Run 3 mins.
approx 17 mins/1.7 miles running. |
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Week 4 Run 2 |
Walk 2 mins.
Run 4 mins walk 1 min x 4.
approx 16 mins/1.6 miles running |
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Week 4 Run 3 |
Walk 2 mins.
Run 4 mins walk 1 min x 4.
approx 16 mins/1.6 miles running. |
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Week 5 Run 1 |
Walk 2 mins.
Run 6 mins walk 2 mins x 2.
approx 12 mins/1.2 miles running. |
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Week 5 Run 2 |
Walk 2 mins.
Run 5 mins walk 2 mins x 4.
20 mins approx 2 miles running. |
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Week 5 Run 3 |
Walk 2 mins.
Run 5 mins walk 2 mins x 3.
15 mins approx 1.5 miles running. |
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Week 6 Run 1 |
Walk 2 mins.
Run 6 mins walk 1 min x 3.
18 mins approx 1.8 miles running. |
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Week 6 Run 2 |
Walk 2 mins.
Run 8 mins walk 2 mins x 2.
16 mins approx 1.6 miles running. |
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Week 6 Run 3 |
Walk 2 mins.
Run 8 mins, walk 2 mins x2
16 mins approx 1.6 miles running. |
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Week 7 Run 1 |
Walk 1 min
Run 10 mins. Rest and recover.
Run 10 mins.
20 mins approx 2 miles running. |
|
Week 7 Run 2 |
Walk 1 min.
Run 6 mins walk 1 min x 4.
24 mins approx 2.4 miles running. |
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Week 7 Run 3 |
Walk 1 min,
Run 10 mins. Rest and recover.
Run 5 mins walk 1 min x 3.
25mins approx 2.5 miles running. |
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Week 8 Run 1 |
Walk 1 min
Run 6 mins walk 1 min x 4.
24 mins approx 2.4 miles running. |
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Week 8 Run 2 |
Walk 1 min.
Run 5 mins walk 1 min x 5.
25 mins approx 2.5 miles running. |
|
Week 8 Run 3 |
Walk 1 min.
Run 6 mins walk 1 min x 3.
18 mins approx 1.8 mins running. |
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Week 9 Run 1 |
Walk 1 min.
Run 12 mins. Rest and recover.
Run 5 mins.
17 mins approx 1.7 miles running. |
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Week 9 Run 2 |
Walk 1 min.
Run 7 mins walk 1 min x 2. Rest and recover.
Run 5 mins walk 1 min x 3.
29 mins approx 2.9 miles running. |
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Week 9 Run 3 |
Walk 1 min.
Run 5 mins walk 1 min x 3. Rest and recover.
Run 5 mins walk 1 min x 2
25 mins approx 2.5 miles running. |
|
Week 10 Run 1 |
Walk 1 min.
Run 7 mins walk 1 min x 3.
21 mins approx 2.1 miles running. |
|
Week 10 Run 2 |
Walk 1 min.
Run 7 mins walk 1 min x 2. Rest and recover.
Run 7 mins walk 1 min x 2.
Run 3 mins.
31 mins approx 3.1 miles. |
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Week 10 Run 3 |
Walk 1 min.
Run 6 mins walk 1 min x 3
Run 5 mins walk 1 min x 2.
28 mins approx 2.8 miles running. |
|
Week 11 Run 1 |
Walk 1 min.
Run 15 mins. Rest and recover.
Run 4 mins walk 1 min x 2.
23 mins approx 2.3 miles running. |
|
Week 11 Run 2 |
Walk 1 min.
Run 10 mins walk 1 min x 2. Rest and recover.
Run 5 mins walk 1 min x 2.
30 mins approx 3 miles running. |
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Week 11 Run 3 |
Walk 1 min.
Run 10 mins walk 1 min x 2. Rest and recover.
Run 5 mins walk 1 min x 2.
30 mins approx 3 miles running. |
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Week 12 Run 1 |
Walk 1 min.
Run 5 mins walk 1 min run
10 walk 1 min, run
5.
Rest and recover.
Run 5 mins walk 1 min run
10 mins.
35 mins approx 3.5 miles running. |
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Week 12 Run 2 |
Walk 1 min.
Run 8 mins walk 1 min x 3. Rest and recover.
Run 10 mins.
34 mins approx 3.4 miles running. |
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Week 12 Run 3 |
Walk 1 min.
Run 15 mins. Rest and recover.
Run 5 mins walk 1 min x 3.
30 mins approx 3 miles running. |