12 Week Beginners Training Schedule

Noel Jones, Darren Cimelli, Mike Barnett, Roger Trengrove

All sessions start with a minimum 2 minute walk warm up

Day/Week

Date

Coach

Training Detail

Wed (wk1)

30th April

Noel/Darren

 

Run 1 min walk 2 mins x 5.

Rest and recover then repeat.

approx 10 mins/1 mile running

Run from home

3rd or 4th May

Run 1 min walk 2 mins x 5.

Rest and recover then repeat.

approx 10 mins/1 mile running

Mon (wk2)

5th May

Stadium closed. Run from home.

Run 2 mins walk 2 mins x 3.

Rest and recover then repeat.

approx 12 mins/1.2 miles running

Wed

7th May

Darren/Noel

Run 2 mins walk 2 mins x 6.

(less rest, strict 2 minutes walking)

approx 12 mins/1.2 miles running.

Run from home

10th or 11th May

Run 2 mins walk 2 mins x 6.

(again, strict 2 minutes walking)

approx 12 mins/1.2 miles running.

Mon (wk 3)

12th May

Mike/Roger

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.

Wed

14th May

Noel/Mike

Run 3 mins walk 1 min x 5.

approx 15 mins/1.5 miles running.

Run from home

17th or 18th May

Run 4 mins walk 2 mins x 3.

approx 12 mins/1.5 miles running.

Mon (wk4)

19th May

 

Darren/Roger

Run 4 mins walk 1 min x 4.

approx 16 mins/1.6 miles running.

Wed

21st May

Noel/Darren

Run 3 mins walk 1 min.

Run 4 mins walk 1 min x 2.

Run 3 mins.

approx 17 mins/1.7 miles running.

Run from home

May 24th or 25th May

Run 4 mins walk 1 min x 4.

approx 16 mins/1.6 miles running.

Mon (wk5)

26th May

Stadium closed. Run from home.

Run 5 mins walk 2 mins x 3.

approx 15 mins/1.5 miles running.

Wed

28th May

Mike/Noel

Run 5 mins walk 2 mins x 4.

20 mins approx 2 miles running.

Run from home

31st May or 1st June

Run 6 mins walk 2 mins x 3.

18 mins approx 1.8 miles running.

Mon (wk6)

2nd June

Roger/Mike

Run 6 mins walk 1 min x 3.

18 mins approx 1.8 miles running.

Wed

4th June

Darren/Noel

 

Run 8 mins walk 2 mins x 2.

16 mins approx 1.6 miles running.

Run from home

7th or 8th June

Run 8 mins, walk 2 mins x2

16 mins approx 1.6 miles running.

Mon (wk7)

9th June

Mike/Darren

Run 10 mins. Rest and recover.

Run 10 mins.

20 mins approx 2 miles running.

Wed

11h June

Noel/Darren

Run 7 mins walk 1 min x 3.

21 mins approx 2.1 miles running.

Run from home

14th or 15th June

Run 5 mins walk 1 min x 5.

25mins approx 2.5 miles running.

Mon (wk8)

16th June

Roger/Darren

Run 6 mins walk 1 min x 4.

24 mins approx 2.4 miles running.

Wed

18th June

Mike/Darren

Run 10 mins. Rest and recover.

Run 5 mins walk 1 min x 3.

25 mins approx 2.5 miles running.

Run from home

21st or 22nd June

Run 6 mins walk 1 min x 3.

18 mins approx 1.8 mins running.

Mon (wk9)

23rd June

Mike/Roger

Run 12 mins. Rest and recover.

Run 12 mins.

24 mins approx 2.4 miles running.

Wed

25th June

Darren/Mike

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.

Run from home

28th or 29th June

Run 5 mins walk 1 min x 3. A little faster!

Rest and recover.

Run 5 mins walk 1 min x 2. Normal pace.

25 mins approx 2.5 miles running.

Mon (wk10)

30th June

Darren/Roger

Run 6 mins walk 1 min x 4.

24 mins approx 2.4 miles running.

Wed

2nd July

Noel/Mike

Run 14 mins.

Rest and recover.

Run 7 mins walk 1 min x 2.

Run 3 mins.

31 mins approx 3.1 miles.

Run from home

28th or 29th June

Run 6 mins walk 1 min x 3

Run 5 mins walk 1 min x 2.

28 mins approx 2.8 miles running.

Mon (wk11)

30th June

Roger/Mike

Run 15 mins.

Rest and recover.

Run 4 mins walk 1 min x 2.

23 mins approx 2.3 miles running.

Wed

2nd July

Noel/Darren

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.

Run from home

5th or 6th July

Run 14 mins.

Rest and recover.

Run 10 mins walk 1 min x 2.

34 mins approx 3.4 miles running.

Mon (wk12)

7th July

Darren/Roger

Run 7 mins walk 1 min x 5.

35 mins approx 3.5 miles running.

Wed

9th July

Noel/Mike

Run 15 mins walk 2 mins x2.

Rest and recover.

Run 10 mins.

40 mins approx 4.0 miles running.

Run from home

12th or 13th July

Run 15 mins. Rest and recover.

Run 5 mins walk 1 min x 3.

30 mins approx 3 miles running.


This schedule progresses by adding mileage per week at a rate of approximately 10%.  Each time we do a short run we will then have a short recovery period and, as we increase, a complete rest at times.

 

The first schedule is 12 weeks and we like to be able to do 3 miles in 3 months.  This is not 3 miles without stopping.  It is only approximate anyway, based on 10 minutes per mile, but we get to the first 3 mile session in week 11 broken down as 3 lots of 7 minutes running with breaks in between.

 

By September the hope is that everyone can manage three miles without stopping within 40 minutes running and integrate in to the 1st established group.

 

There is a run from home each week.  Running just twice a week will leave too big a gap in between runs to keep things flowing.  The homework is a great opportunity to get together with some of your fellow newbies and make lifelong friends.

 

It will not necessarily be one of the easiest things you have ever done but we aim to make it as easy as it possibly could be and it will almost definitely be one of the most rewarding things you have done and you will be with a lot of other people starting from the same point as you for support with coaches on hand for advice.

 

Good luck from all of your beginners coaches.