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Workout 1 Workout 2 Workout 3 Strength Workout: WEEKS 1-6

This document outlines a 12-week none-to-run training plan with three weekly workouts focused on building endurance through walking and slow running. Each week increases the duration of slow running intervals and decreases recovery time. Strength training is also prescribed, transitioning from simple routines to 7-minute full-body workouts. The plan aims to prepare runners for longer runs through gradual increases in running pace, duration and decreases in recovery periods over 12 weeks.

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3K views2 pages

Workout 1 Workout 2 Workout 3 Strength Workout: WEEKS 1-6

This document outlines a 12-week none-to-run training plan with three weekly workouts focused on building endurance through walking and slow running. Each week increases the duration of slow running intervals and decreases recovery time. Strength training is also prescribed, transitioning from simple routines to 7-minute full-body workouts. The plan aims to prepare runners for longer runs through gradual increases in running pace, duration and decreases in recovery periods over 12 weeks.

Uploaded by

amrutha_860097819
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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WEEKS 1-6 //// NONE TO RUN PLAN

WORKOUT 1 WORKOUT 2 WORKOUT 3 STRENGTH WORKOUT

1
Walk briskly for 5 minutes. Walk briskly for 5 minutes. Walk briskly for 5 minutes. Simple Strength Routine
WEEK

Then alternate between Then alternate between Then alternate between for Runners. Perform 2 sets.
30 seconds of slow running 30 seconds of slow running 30 seconds of slow running
and 2 minutes of walking and 2 minutes of walking and 2 minutes of walking
for a total of 20 minutes. for a total of 20 minutes. for a total of 20 minutes.

TOTAL TIME: 25 MIN. TOTAL TIME: 25 MIN. TOTAL TIME: 25 MIN.

2 Walk briskly for 5 minutes. Walk briskly for 5 minutes. Walk briskly for 5 minutes. Simple Strength Routine
WEEK

Then alternate between Then alternate between Then alternate between for Runners. Perform 2 sets.
1 minute of slow running 1 minute of slow running 1 minute of slow running
and 2 minutes of walking and 2 minutes of walking and 2 minutes of walking
for a total of 20 minutes. for a total of 20 minutes. for a total of 20 minutes.

TOTAL TIME: 25 MIN. TOTAL TIME: 25 MIN. TOTAL TIME: 25 MIN.

3 Walk briskly for 5 minutes. Walk briskly for 5 minutes. Walk briskly for 5 minutes. Simple Strength Routine
WEEK

Then alternate between Then alternate between Then alternate between for Runners. Perform 2 sets.
1 minute of slow running 1 minute of slow running 1 minute of slow running
and 2 minutes of walking and 2 minutes of walking and 2 minutes of walking
for a total of 25 minutes. for a total of 25 minutes. for a total of 25 minutes.

TOTAL TIME: 30 MIN. TOTAL TIME: 30 MIN. TOTAL TIME: 30 MIN.

4
Walk briskly for 5 minutes. Walk briskly for 5 minutes. Walk briskly for 5 minutes. Simple Strength Routine
WEEK

Then alternate between Then alternate between Then alternate between for Runners. Perform 2 sets.
90 seconds of slow running 90 seconds of slow running 90 seconds of slow running
and 2 minutes of walking and 2 minutes of walking and 2 minutes of walking
for a total of 25 minutes. for a total of 25 minutes. for a total of 25 minutes.

TOTAL TIME: 30 MIN. TOTAL TIME: 30 MIN. TOTAL TIME: 30 MIN.

5 Walk briskly for 5 minutes. Walk briskly for 5 minutes. Walk briskly for 5 minutes. IT Band Routine
WEEK

Then alternate between Then alternate between Then alternate between


90 seconds of slow running 90 seconds of slow running 90 seconds of slow running
and 1 minute of walking for and 1 minute of walking for and 1 minute of walking for
a total of 25 minutes. a total of 25 minutes. a total of 25 minutes.

TOTAL TIME: 30 MIN. TOTAL TIME: 30 MIN. TOTAL TIME: 30 MIN.

6 Walk briskly for 5 minutes. Walk briskly for 5 minutes. Walk briskly for 5 minutes. IT Band Routine
WEEK

Then alternate between Then alternate between Then alternate between


90 seconds of slow running 90 seconds of slow running 90 seconds of slow running
and 1 minute of walking for and 1 minute of walking for and 1 minute of walking for
a total of 25 minutes. a total of 25 minutes. a total of 25 minutes.

TOTAL TIME: 30 MIN. TOTAL TIME: 30 MIN. TOTAL TIME: 30 MIN.


WEEKS 7-12 //// NONE TO RUN PLAN

WORKOUT 1 WORKOUT 2 WORKOUT 3 STRENGTH WORKOUT

7
Walk briskly for 5 minutes. Walk briskly for 5 minutes. Walk briskly for 5 minutes. IT Band Routine
WEEK

Then alternate between Then alternate between Then alternate between


2 minutes of slow running 2 minutes of slow running 2 minutes of slow running
and 30 seconds of walking and 30 seconds of walking and 30 seconds of walking
for a total of 25 minutes. for a total of 25 minutes. for a total of 25 minutes.

TOTAL TIME: 30 MIN. TOTAL TIME: 30 MIN. TOTAL TIME: 30 MIN.

8
Walk briskly for 5 minutes. Walk briskly for 5 minutes. Walk briskly for 5 minutes. 7-Minute Strength
WEEK

Then alternate between Then alternate between Then alternate between Workout for Runners
2 minutes of slow running 2 minutes of slow running 2 minutes of slow running
and 30 seconds of walking and 30 seconds of walking and 30 seconds of walking
for a total of 25 minutes. for a total of 25 minutes. for a total of 25 minutes.

TOTAL TIME: 30 MIN. TOTAL TIME: 30 MIN. TOTAL TIME: 30 MIN.

9
Walk briskly for 5 minutes. Walk briskly for 5 minutes. Walk briskly for 5 minutes. 7-Minute Strength
WEEK

Then alternate between Then alternate between Then alternate between Workout for Runners
5 minutes of slow running 5 minutes of slow running 5 minutes of slow running
and 2 minutes of walking and 2 minutes of walking and 2 minutes of walking
for a total of 25 minutes. for a total of 25 minutes. for a total of 25 minutes.

TOTAL TIME: 30 MIN. TOTAL TIME: 30 MIN. TOTAL TIME: 30 MIN.

10
Walk briskly for 5 minutes. Walk briskly for 5 minutes. Walk briskly for 5 minutes. 7-Minute Strength
WEEK

Then run slowly for 20 minutes. Then run slowly for 20 minutes. Then run slowly for 20 minutes. Workout for Runners

TOTAL TIME: 25 MIN. TOTAL TIME: 25 MIN. TOTAL TIME: 25 MIN.

11 Walk briskly for 5 minutes. Walk briskly for 5 minutes. Walk briskly for 5 minutes. 7-Minute Strength
WEEK

Then run slowly for 22 minutes. Then run slowly for 22 minutes. Then run slowly for 22 minutes. Workout for Runners

TOTAL TIME: 27 MIN. TOTAL TIME: 27 MIN. TOTAL TIME: 27 MIN.

12
Walk briskly for 5 minutes. Walk briskly for 5 minutes. Walk briskly for 5 minutes. 7-Minute Strength
WEEK

Then run slowly for 25 minutes. Then run slowly for 25 minutes. Then run slowly for 25 minutes. Workout for Runners

TOTAL TIME: 30 MIN. TOTAL TIME: 30 MIN. TOTAL TIME: 30 MIN.

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