If you are new to running and would like a plan to follow we have provided a plan below.
This plan incorporates three runs a week along with some strengthening exercises. We have started with run-walks before building up to running unbroken. By doing this we are hoping to avoid any potential running injuries from occurring. Often heel pain, ankle pain, calf pain, and knee pain are caused by going from 0-100 when running, so this plan aims to prevent this.
Beginners’ Training Plan:
| WEEK 1 | Walking time | Running time | Sets | Total time of session |
| Run1 | 1 minute | 1 minute | 6 | 12 minutes |
| Run 2 | 1 minute | 1 minute | 6 | 12 minutes |
| Run 3 | 1 minute | 1 minute | 8 | 16 minutes |
| WEEK 2 | Walking time | Running time | Sets | Total time of session |
| Run1 | 1 minute | 1 minute | 8 | 16 minutes |
| Run 2 | 1 minute | 1 minute | 10 | 20 minutes |
| Run 3 | 1 minute | 1 minute | 10 | 20 minutes |
| WEEK 3 | Walking time | Running time | Sets | Total time of session |
| Run1 | 1 minute | 1 minute | 12 | 24 minutes |
| Run 2 | 1 minute | 1 minute | 12 | 24 minutes |
| Run 3 | 1 minute | 2 minutes | 8 | 24 minutes |
| WEEK 4 | Walking time | Running time | Sets | Total time of session |
| Run1 | 1 minute | 2 minutes | 8 | 24 minutes |
| Run 2 | 3 km – unbroken (or 15 minutes non-stop running) | |||
| Run 3 | 1 minute | 2 minutes | 10 | 30 minutes |
| WEEK 5 | Walking time | Running time | Sets | Total time of session |
| Run1 | 1 minute | 2 minutes | 10 | 30 minutes |
| Run 2 | 3 km – unbroken (or 15 minutes non-stop running) | |||
| Run 3 | 1 minute | 3 minutes | 6 | 24 minutes |
| WEEK 6 | Walking time | Running time | Sets | Total time of session |
| Run1 | 1 minute | 3 minutes | 6 | 24 minutes |
| Run 2 | 4 km – unbroken (or 20 minutes non-stop running) | |||
| Run 3 | 1 minute | 3 minutes | 8 | 32 minutes |
| WEEK 7 | Walking time | Running time | Sets | Total time of session |
| Run1 | 1 minute | 4 minutes | 5 | 25 minutes |
| Run 2 | 4 km – unbroken (or 20 minutes non-stop running) | |||
| Run 3 | 1 minute | 4 minutes | 5 | 25 minutes |
| WEEK 8 | Walking time | Running time | Sets | Total time of session |
| Run1 | 1 minute | 4 minutes | 6 | 30 minutes |
| Run 2 | 1 minute | 4 minutes | 6 | 30 minutes |
| Run 3 | 5 km – unbroken (or 25 minutes non-stop running) |
5 Tips for Runners: To Help Prevent Injury & Improve Your Running Performance Ebook
We also offer in-clinic and online programs specifically designed for runners of all levels. You can find out more information below
Online 12 Week Strength Training for Runners
If you would like more information please don’t hesitate to get in touch 086 787 6358 or email info@painandperformanceclinic.ie
