Running Group University of Mannheim

Training Plan for Beginners

8-Weeks-Training-Program for Beginners:

So you will learn to run 30 minutes without a break within two months and three times training a week without any stress.

Running at 75% of maximum heart rate (running without gasping), interrupted by continuously decreasing fast walking breaks:

Week 1: 9 x 2 minutes running, between each 1 minute walking (18 running minutes)
Week 2: 7 x 3 minutes running, between each 1 minute walking (21 running minutes)
Week 3: 6 x 4 Minuten Laufen, je 1 Minute gehen (24 Laufminuten)
Week 4: 5 x 5 minutes running, between each 1 minute walking (25 running minutes)
Week 5: 4 x 7 minutes running, between each 1 minute walking (28 running minutes)
Week 6: x 10 minutes running, between each 1 minute walking (30 running minutes)
Week 7: 2 x 15 minutes running, between each 2 minutes walking (30 running minutes)
Week 8: 30 minutes running without walking

You do not want to start alone and would be happy about support? Then join the running group! Together it is much easier to start.