Beginner’s 6-Week Training Plan 04 January 2010
The year 2009 has come and gone and with the coming of the year 2010, new year’s resolutions abound, most of which are geared towards that elusive quest to live a healthier lifestyle. Once again, fitness centers are packed and track ovals as well as other runner-friendly spots are overly populated. For some of us, it’s just a matter of mustering the will-power to get back on track but for many newbie runners who have decided to join the bandwagon, entering the unknown world of running can be quite daunting. So for all you first-time runners out there who have chosen the sport of running as your weapon of choice, whether to lose those unwanted pounds, or just to experience that notorious “runner’s high,” here’s a six-week training plan specially designed just for you:
- Week 1: Walk 10 minutes to begin and end each 30-minute session. Alternate walking and jogging during the middle 10 minutes, starting the week with jogging segments of a minute or less and working up to 2-minute running segments. Goal by week’s end: 2-minute running segments.
- Week 2: Walk 8 minutes to begin and end each 30-minute session. Alternate walking and jogging during the middle 14 minutes, starting the week with 2-minute jogging segments and working up to 4-minute running segments. Goal by week’s end: 4-minute running segments.
- Week 3: Walk 5 minutes to begin and end each 30-minute session. Alternate walking and jogging during the middle 20 minutes, starting the week with 4-minute jogging segments and working up to 6-minute running segments. Goal by week’s end: 6-minute running segments.
- Week 4: Walk a few minutes to begin. Run 7 minutes. Walk until rested. Run 7 minutes. Walk the rest of the half-hour. As the week progresses, extend the running portions by 1 minute at a time, aiming for 10-minute runs by the end of the week. Goal by week’s end: two 10-minute running segments.
- Week 5: Walk 3 minutes then run 12 minutes, then repeat. By the end of the week, walk 3 minutes, run 15 minutes, walk until rested, then run the rest of the session. Goal by week’s end: a 15-minute running segment.
- Week 6: Walk 5 minutes to begin and end the workout. Run the 20 minutes in the middle. As the week progresses, cut back on the walking portion at the beginning and end. Goal by week’s end: 30 minutes of continuous running.
Once you’re comfortable with 30 minutes of continuous running, you may want to step it up a notch by signing up for your first 3K or 5K race with your running buddies to test your newly acquired pair of running legs. It doesn’t matter if you end up walking past the 30-minute mark. As long as you enjoy yourself every step of the way, your endorphins will make you feel like a winner.
Hi Kaye!
Dre and I have started jogging, hopefully tuloy-tuloy na. 
Love your articles!
hi Kaye!
Love you articles! Dre and I have started jogging, hopefully tuloy tuloy na…:)
Hi Cris!
Thanks for checking out our site! Sali na kayo sa Century Superbods Run! Let’s run together one of these days. Regards to Dre and hope to see you both soon!
thanks rio
If its not much to ask, what about training for a half marathon? what is the feasible time to prepare for such given that you’re a beginner?
Hi Kassy! K here. Hope you don’t mind if I answer your question on Rio’s behalf. If you’ve been running regularly 3-4 times a week and have done several 5 and 10ks, then you can get away with 8 weeks of training for a 21k, ideally 5-6 times a week. To get a better idea as to what sort of workouts are recommended for first-time half-marathoners, I’ll post a beginner’s 21k program soon. Hope you’ll stay tuned for that. Ü
Hi Coach/K,
My knees are thrashed. Osteoarthritis and I am not even 40.
Any program that can help me get back to running?
Hi Ms. K,
I’ve been reading your blogs, and they’re all great stuff! I just came across here a post about osteoarthritis that prohibits one person to running. I’m just wondering if you had a chance to look in Kettlebell training as supplemental to run preparation which also works not just for conditioning but also for both injury prevention and rehabilitation among runners and those who used to run and wants to come back.
Thanks!
Hi Marc! Wow, bummer. Check out this article I found on the net about osteoarthritis:
http://www.goodhealth.com/articles/2006/10/04/minimize_osteoarthritis_by_changing_your_running_surface.
You might wanna try pool running as well. Check out this article from Runner’s World:
http://www.runnersworld.com/article/0,7120,s6-238-263–5536-1-1-2,00.html
Hope it helps!
Hi Kaye,
I started competitive running since last year and already participated in quite a number of 10K runs (including the forthcoming superbods:-)). As an athelete since childhood days, I dream of participating in a 21K before the year ends. Do you have a training program which can held me attain this? Appreciate if you can share it to me.
Thanks,
night dreamer
Hi,
At what run time would you recommend a 5 k runner do 10 k?
Ihave been doing 5K but it is slow…my friends are saying to try 10K, when is the right time to step up to 10k?
would you have a 10 k program you can share? Ihave been doing 5K and would like to do 10k…
thank u for sharing a lot about running…
Hi Kaye,
I ran the 10k kanina. I would like to run a 21k soon. So I am looking forward to your program for virgin half-marathoners… = P
hi..am an active gym goer..but also would love to try out running..
can you recommend any running clinic?
i live in bulacan, and nearest city is SM Fview in metro..
thanks!
Hi Jiggs,
Unfortunately, we hold most of our running clinics at the Ultra track oval and tonight is our last session for the Unilab running clinics. But not to worry because we are already planning our next running clinic in preparation for RunRio Trilogy Leg. Just keep visiting the website for updates.
Hope to see you running soon!
hi kaye, what is the race route for sunday’s 10k ? thanks
Hi Edith!
Just click on this link to view this Sundays 10K route for Run United for Wellness:
http://www.unilabwellnessevents.com.ph/global/templates/images/documents/10km.pdf
Hope you have a great run!
also am interested for a 10k training plan and a friend is waiting for th e21 k train plan …thanks!
sorry suoer kulit…
Really sorry for the delay in posting the training plans. We’ve been so busy with our consecutive events since the Century Tuna Superbods Run. Will post the programs ASAP, probably after the Globe-Ayala Land Run for Home. My apologies for keeping you and your friend waiting and thanks for you patience.
Hi!
Is it all right if I have this article (together with the URL) posted on our Homeowners’ Association bulletin board? It will be very helpful for starters like me who might want to join a 3k or 5k race this summer. There might be overenthusiastic wannabes among my neighbors for whom running might turn out as hurtful instead of helpful. It helps to be careful, right?
Hi Diana,
No problem about posting on your Homeowners’ bulletin as long as the source is properly mentioned and you’ll provide the link to my blog post. Kindly mention that the article and program was taken form K’s Corner and written by Coach Kaye of RunRio Inc.
Thanks for sharing my post. Glad you found it useful enough to share with your neighbors. Hope to see all of you in our races soon!