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 minutes running, between each 1 minute walking (24 running minutes) |
| 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: | 3 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.