Running Fitness Program

Simple Running Fitness Program for Beginners

Due to the changing lifestyles most people are now realizing the importance of running for fitness as part of a healthy lifestyle and therefore the need for running fitness program. In the last few years I have helped many beginner runners (with no prior running experience) jump start their running training and I have witnessed most of them advance successful road or marathon running. The need for a simple running fitness program for beginner runners increases by the day. As a coach, I cannot possibly write a program for thousands of beginner runners all over the world, but I have decided to offer the running fitness program here so that anyone interested can use them. They are effective as long as you follow them, but you must get cleared by your physician before you begin any fitness training. Several people have used them in the fight to lose abdominal fat and overall body weight.

Running Fitness ProgramI have broken the running fitness program into 4 distinct phases for easy understanding. Each phase is 16 weeks. These phases must be completed in the order they have been given and you cannot begin a new phase before you have completed the preceding phase completely. You can customize your running fitness program accordingly.

Important note: Decide on what schedule or phase to follow from the following options before you begin the running fitness program, it will help you follow the program more easily.

Running Fitness Program – Schedule 1:

If you are training 3 days a week, train every other day, but not 2 days in a row

Running Fitness Program – Schedule 2:

If you are training 4 days a week, train on days 1, 3, 5 and 7 or 1, 2, 4 and 6

Running Fitness Program – Schedule 3:

If you are training 5 days in a week, train on days 1, 3, 4, 6 and 7

Phase One (Beginner level of Running Fitness Program):

Running Fitness Program: Weeks 1 -4

  • Day 1: 5 – 8 min walk (warm-up), then jog for 1 – 2 min, walk 1 min, repeat the sequence (jog-walk) for 10 – 12 min, then finish with 5 min walk (cool-down).
  • Day 2: Repeat day 1, or take a break if this is you off day
  • Day 3: 5 – 8 min walk (warm-up), then jog for 2 min, walk 1 min, repeat the sequence (jog-walk) for 10 – 15 min, then finish with 5 min walk (cool-down).
  • Day 4: Repeat day 3, or take a break if this is you off day
  • Day 5: 5 – 8 min walk (warm-up), then 6 x (jog for 1 min, walk 30 sec), then 8 x (jog 45 sec walk 1 min), then finish with 5 min walk (cool-down).
  • Day 6: Repeat day 5, or take a break if this is you off day
  • Day 7: Repeat day 1, or take a break if this is you off day

Running Fitness Program: Weeks 5 – 8

  • Day 1: Jog 3 – 5 min, then walk 2 -3 min, then 10 x (2 min jog with 1 min walk), then finish with 5 min walk (cool-down).
  • Day 2: Repeat day 1, or take a break if this is you off day
  • Day 3: Jog or E pace 3 – 5 min, then 3 min walk, then 8 x (3 min E pace with 2 min walk), then finish with 5 min walk (cool-down).
  • Day 4: Repeat day 3, or take a break if this is you off day
  • Day 5: Jog or E pace 3 – 5 min, then 3 min walk, then 15 x (90 sec E pace with 45 sec walk), then finish with 5 min walk (cool-down).
  • Day 6: Repeat day 5, or take a break if this is you off day
  • Day 7: Repeat day 1, or take a break if this is you off day

Running Fitness Program: Weeks 9 – 12

  • Day 1: 10 – 12 min E pace, then walk 2 -3 min, then 10 min E pace, then 2 -3 min walk, then 10 min E pace, then finish with 5 min walk (cool-down).
  • Day 2: Repeat day 1, or take a break if this is you off day
  • Day 3: 2 – 3 min walk, then 5 x (7 min E pace with 1 min walk), then finish with 2 – 3 min walk (cool-down).
  • Day 4: Repeat day 3, or take a break if this is you off day
  • Day 5: 5 min walk, then 18 min E pace,  4 min walk, 12 min E pace, then finish with 5 min walk (cool-down).
  • Day 6: Repeat day 5, or take a break if this is you off day
  • Day 7: Repeat day 1, or take a break if this is you off day

Running Fitness Program: Weeks 13 – 16

  • Day 1: 30 min E pace, then 5 – 6 controlled 100-meter strides, then 8 min E pace
  • Day 2: Repeat day 1, or take a break if this is you off day
  • Day 3: 10 min E pace, then 5 controlled 100-meter strides, then 10 min E pace, and then 5 controlled 100-meter strides, then 10 min E pace.
  • Day 4: Repeat day 3, or take a break if this is you off day
  • Day 5: 30 min E pace, then 5 – 6 controlled 100-meter strides, then 8 min E pace
  • Day 6: Repeat day 5, or take a break if this is you off day
  • Day 7: Day off from running, but may walk 20 – 30 min

Important note: You must complete Phase One (beginner phase) successfully before starting this phase in order to benefit from this running fitness program.

Phase Two (Intermediate level of Running Fitness Program):

Running Fitness Program: Weeks 1 -4

  • Day 1: 30 min E pace, then 5 – 6 controlled 100-meter strides
  • Day 2: Repeat day 1, or take a break if this is you off day
  • Day 3: 10 min E pace, 3 x (1 mile Threshold (T) pace with 1 min rest), then 10 min E pace
  • Day 4: Repeat day 3 workout, or take a break if this is you off day
  • Day 5: 10 min E pace, then 5 x (1200M T pace with 1 min rest, then 10 min E pace
  • Day 6: Repeat day 1 workout, or take a break if this is you off day
  • Day 7: 40 min or 6 miles long run E pace

Running Fitness Program: Weeks 5 – 8

  • Day 1: 30 min E pace, then 5 – 6 controlled 100-meter strides
  • Day 2: Repeat day 1, or take a break if this is you off day
  • Day 3: 10 min E pace, 2 mile at T pace with 2 min rest, then 1 mile at T pace,  then 10 min E pace
  • Day 4: Repeat day 1 workout, or take a break if this is you off day
  • Day 5: 10 min E pace, then 2 x ( 1 mile at T pace with 1 min rest, plus 1000M at T pace with 1 min rest), then 10 min E pace
  • Day 6: Repeat day 1 workout, or take a break if this is you off day
  • Day 7: 45 min long run E pace

Running Fitness Program: Weeks 9 – 12

  • Day 1: 30 min E pace, then 6 – 8 controlled 100-meter strides
  • Day 2: Repeat day 1, or take a break if this is you off day
  • Day 3: 10 min E pace, 5 strides, 5 x (3 min at Interval (I) pace with 2 min E pace recovery, then 10 min E pace
  • Day 4: Repeat day 1 workout, or take a break if this is you off day
  • Day 5: 10 min E pace, then 3 miles or 20 min at T pace , then 10 min E pace
  • Day 6: Repeat day 1 workout, or take a break if this is you off day
  • Day 7: 45 min long run E pace

Running Fitness Program: Weeks 13 – 16

  • Day 1: 30 min E pace, then 6 – 8 controlled 100-meter strides
  • Day 2: Repeat day 1, or take a break if this is you off day
  • Day 3: 10 min E pace, 5 strides then 2 x (5 min I pace plus 3 min E pace plus 3 min I pace plus 3 min E pace), then 10 min E pace
  • Day 4: Repeat day 1 workout, or take a break if this is you off day
  • Day 5: 10 min E pace, 5 strides, 2 x (2 mile T pace with 2 min recovery, then 10 min E pace
  • Day 6: Repeat day 1 workout, or take a break if this is you off day
  • Day 7: 45 min long run E pace

Important note: You must complete Phase Two (intermediate phase) successfully before starting this phase in order to benefit from this running fitness program.

Phase Three (advanced – intermediate level of Running Fitness Program):

Running Fitness Program: Weeks 1 -4

  • Day 1: 50 min – 1 hour E pace, (may be split into two 30-min runs)
  • Day 2: 10 min E pace, 8 x (400M repetition (R) pace with 400M E pace recovery), then 10 min E pace
  • Day 3: Repeat day 1 workout, or take a break if this is you off day
  • Day 4: 30 – 45 min E pace, then 8 – 10 controlled 100-meter strides
  • Day 5: 15 min or 2 mile E pace, then 4 x (1200M I pace with 4 min E pace recovery, then 15 min E pace
  • Day 6: Repeat day 4 workout, or take a break if this is you off day
  • Day 7: 60 – 90 min long run E pace

Running Fitness Program: Weeks 5 – 8

  • Day 1: 50 min – 1 hour E pace, (may be split into two 30-min runs)
  • Day 2: 15 min E pace, 4 x (2 x 200M R pace with 200M E pace recovery plus 1 x 400M R pace with 400M E pace recovery), then 15 min E pace
  • Day 3: Repeat day 1 workout, or take a break if this is you off day
  • Day 4: 30 – 45 min E pace, then 8 – 10 controlled 100-meter strides
  • Day 5: 15 min or 20 min T pace, then 5 x 100M controlled strides, then 15 min E pace
  • Day 6: Repeat day 4 workout, or take a break if this is you off day
  • Day 7: 60 – 90 min long run E pace

Running Fitness Program: Weeks 9 – 12

  • Day 1: 50 min – 1 hour E pace
  • Day 2: 15 min E pace, 5 strides then 6 x (400M R pace with 400M E pace recovery plus 200M R pace with 200M E pace recovery), then 15 min E pace
  • Day 3: 30 min recovery run E pace plus 5 – 8 strides, or take a break if it is your day off
  • Day 4: 30 – 45 min E pace, then 8 – 10 controlled 100-meter strides
  • Day 5: 15 min E pace then, 5 x (1000M I pace with 3 min E pace recovery), then 15 min E pace
  • Day 6: Repeat day 4 workout, or take a break if this is you off day
  • Day 7: 60 – 90 min long run E pace

Running Fitness Program: Weeks 13 – 16

  • Day 1: 1 hour E pace
  • Day 2: 15 min E pace, then 3 x (1000M T pace with 1 min rest), 3 x (800M I pace with 2 min rest), then 15 min E pace
  • Day 3: 30 min recovery run E pace plus 5 strides or take a break if it is your day off
  • Day 4: 30 – 45 min E pace, then 6 – 8 controlled 100-meter strides
  • Day 5: 15 min E pace then, 2 x (200M R pace with 200M E pace recovery) then 3 x (1000M T pace with 1 min recovery), then 2 x (200M R pace with 200M E pace recovery), then finish with 15 min E pace cool-down
  • Day 6: Repeat day 4 workout, or take a break if this is you off day
  • Day 7: 60 – 90 min long run E pace

Important note: You must complete Phase Three (advanced – intermediate phase) successfully before starting this phase in order to benefit from the training program.

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Phase Four(advanced or Elite level of Running Fitness Program):

Running Fitness Program: Weeks 1 -4

  • Day 1: 75 min E pace, (may be split into two runs)
  • Day 2: 20 min E pace, 10 x (400M repetition (R) pace with 400M E pace recovery), then 10 min E pace
  • Day 3: 60 min E pace, (may be one or two runs), then 6 x 100M controlled strides
  • Day 4: Repeat day 3 workout, or take a break if this is you off day
  • Day 5: 20 min E pace then 6 strides, 20 min T pace, then 6 strides
  • Day 6: 60 min E pace
  • Day 7: 90 – 120 min long run E pace

Running Fitness Program: Weeks 5 – 8

  • Day 1: 75 min E pace, (may be split into two runs)
  • Day 2: 20 min E pace, 5 x (1000M I pace with 400M or 3 min E pace recovery), then 20 min E pace
  • Day 3: 60 – 70 min E pace, (may be one or two runs), then 6 x 100M controlled strides
  • Day 4: Repeat day 3 workout, or take a break if this is you off day
  • Day 5: 20 min E pace then 6 strides, 2 x (10 x 200M R pace with 1 min E pace) with 10 min E pace between the sets
  • Day 6: 60 min E pace
  • Day 7: 90 – 120 min long run E pace

Running Fitness Program: Weeks 9 – 12

  • Day 1: 75 min E pace, (may be split into two runs)
  • Day 2: 20 min E pace, 5 strides, then 5 x (4 min I pace with 400M or 3 min E pace recovery), then 20 min E pace
  • Day 3: 75 min E pace, (may be one or two runs), then 6 x 100M controlled strides
  • Day 4: Repeat day 3 workout, or take a break if this is you off day
  • Day 5: 20 min E pace then 6 strides, 5 x (6 min T pace with 1 min rest) plus 6 strides
  • Day 6: 60 min E pace, 10 min E pace or cool-down
  • Day 7: 90 – 120 min long run E pace

Running Fitness ProgramRunning Fitness Program: Weeks 13 – 16

  • Day 1: 75 min E pace, (may be split into two runs)
  • Day 2: 20 min E pace, 4 x (200M R pace with 200M E pace recovery),3 x (1000M I pace with 3 min E pace recovery), 4 x (200M R pace with 200M E pace recovery),  then 10 min E pace
  • Day 3: 75 min E pace, (may be one or two runs)
  • Day 4: Repeat day 3 workout, or take a break if this is you off day
  • Day 5: 20 min E pace, then 6 x (1000M T pace with 1 min rest), 6 strides, then 20 min cool-down or E pace
  • Day 6: 60 min E pace
  • Day 7: 90 – 120 min long run E pace

If this running fitness program assisted you, please don’t hesitate to help someone else.