14-Week Beginner Program
Intro:
Key to Workouts:
Warmups should be around 10 minutes at a leisurely pace, in order to get your body ready for the main workout. Light stretching following the warmups is advised.
Cooldowns should similarly be around 10 minutes, just to get your body back to ‘normal’ (non-exercising) mode.
Easy/E-Pace is a comfortable pace in which you can easily hold a conversation with a fellow running buddy. That might be a brisk walk, don’t worry so much about your speed – just do your best to complete the workout. These workouts should be enjoyable. Think of it as the best run to pull your friend along with you.
T-Pace, also known as tempo pace, is at an intensity of “comfortably hard”. If you are running with someone, it should be difficult to carry on a steady conversation. You definitely should be panting and feeling a nice burn at the end.
Week |
Key Run #1 |
Key Run #2 |
Key Run #3 |
Optional #4 |
14 |
2 miles @ E-Pace |
2 miles @ E-Pace |
3 miles @ E-Pace |
|
13 |
2 miles @ E-Pace |
3 miles @ E-Pace |
3 miles @ E-Pace |
|
12 |
3 miles @ E-Pace |
3 miles @ E-Pace |
4 miles @ E-Pace |
|
11 |
2-3 miles @ E-Pace |
3 miles @ E-Pace |
3 miles @ E-Pace |
3 mile @ E-Pace |
10 |
3 miles @ E-Pace |
1 mile @ E-Pace 1 mile @ T-Pace 1 mile @ E-Pace |
4 miles @ E-Pace |
3 miles @ E-Pace |
9 |
4 miles @ E-Pace |
3 miles @ E-Pace
|
5 miles @ E-Pace |
3 miles @ E-Pace |
8 |
2 miles @ E-Pace |
1 mile @ E-Pace 2 miles @ T-Pace |
6 miles @ E-Pace |
4 miles @ E-Pace |
7 |
4 miles @ E-Pace |
3 miles @ T-Pace |
5 miles @ E-Pace |
|
6 |
4 miles @ E-Pace |
1 mile @ E-Pace 3 miles @ T-Pace
|
6 miles @ E-Pace |
3 miles @ E-Pace |
5 |
3 miles @ E-Pace |
4 miles @ T-Pace |
7 miles @ E-Pace
|
3 miles @ E-Pace |
4 |
3 miles @ E-Pace |
1 mile @ E-Pace 4 miles @ T-Pace
|
8-9 miles @ E-Pace |
3 miles @ E-Pace |
3 |
3 miles @ E-Pace |
5 miles @ T-Pace
|
7 miles @ E-Pace |
3 mile @ E-Pace |
2 |
4-5 miles @ E-Pace |
1 mile @ E-Pace 3 miles @ T-Pace 1 mile @ E-Pace |
10 miles @ E-Pace |
|
1 |
4 miles @ E-Pace |
1 mile @ E-Pace 1 mile @ T-Pace 1 mile @ E-Pace |
6 miles @ E-Pace |
|
RACE |
3-4 mile light jog |
Optional light 3 miler |
RACE! |
|