Endurance Beginner 4weeks 3days/week
Sample day: Run-Walk Intro
Estimated 30 minutes
main
1 item- running · intervals
Program outline
Week 1
Day 1: Run-Walk Intro 30m
Day 3: Easy Repeat 30m
Day 5: Run-Walk Intro 30m
Week 2
Day 1: Longer Jog Blocks 32m
Day 3: Easy Aerobic 30m
Day 5: Longer Jog Blocks 32m
Week 3
Day 1: Three-Minute Repeats 35m
Day 3: Easy Aerobic 32m
Day 5: Three-Minute Repeats 35m
Week 4
Day 1: Continuous Easy Run 35m
Day 3: Recovery Walk Jog 30m
Day 5: 5K Confidence Day 40m