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. |
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.
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