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12 Week Training Program - Beginner |
June 10 Walk 2 laps; 4x100 run/100 walk; 2x200 run/200 walk; walk 2 laps June 11 Walk 10 min; 6 x 1 min run/2 min walk; walk 5 min June 12 Walk 10 min; 6 x 1 min run/2 min walk; walk 5 min June 13 Rest June 14 Walk 10 min; 5 x 1:30 min run/3 min walk; walk 5 min June 15 Rest June 16 Walk 10 min; 5 x 1:30 min run/3 min walk; walk 5 min June 17 Walk 2 laps; 4x100 run/100walk; 2x200 run/200 walk; 1x400 run; walk 2 laps June 18 Walk 10 min; 5 x 2 min run/3 min walk; walk 5 min June 19 Walk 10 min; 5 x 2 min run/3 min walk; walk 5 min June 20 Rest June 21 Walk 10 min; 5 x 2:30 min run/2:30 walk; walk 5 min June 22 Rest June 23 Walk 10 min; 5 x 2:30 min run/2:30 walk; walk 5 min June 24 Walk 2 laps; 4x400 run/400 walk; walk 2 laps June 25 Walk 10 min; 5 x 3 min run/3 min walk; walk 5 min June 26 Walk 10 min; 5 x 3 min run/3 min walk; walk 5 min June 27 Rest June 28 Walk 10 min; 4 x 4 min run/4 min walk; walk 5 min June 29 Rest June 30 Walk 10 min; 4 x 5 min run/5 min walk; walk 5 min July 01 Walk 2 laps; 4 x 600 run/400 walk; walk 2 lap July 02 Walk 10 min; 3 x 6 min run/5 min walk; walk 5 min July 03 Walk 10 min; 3 x 6 min run/5 min walk; walk 5 min July 04 Rest July 05 Walk 10 min; 3 x 8 min run/5 min walk; walk 5 min July 06 Rest July 07 Walk 10 min; 2 x 10 min run/5 min walk; walk 5 min July 08 Walk 2 laps; 3 x 800 run/400 walk, walk 2 laps July 09 Walk 10 min; 2 x 10 min run/5 min walk; walk 5 min July 10 Walk 10 min; 2 x 10 min run/5 min walk; walk 5 min July 11 Rest July 12 Walk10 min; 2 x 12 min run/ 5 min walk; walk 5 min July 13 Rest July 14 Walk10 min; 2 x 12 min run/ 5 min walk; walk 5 min July 15 Walk 2 laps; 6 x 400 run/200-400 walk; walk 2 laps July 16 Walk10 min; 2 x 12 min run/ 5 min walk; walk 5 min July 17 Walk10 min; 2 x 12 min run/ 5 min walk; walk 5 min July 18 Rest July 19 Walk 10 min; 2 x 15 min run/10 min walk July 20 Rest July 21 Walk 10 min; 2 x 12 min run/10 min walk July 22 Walk 2 laps; 6 x 400 run/400 walk; walk 2 laps July 23 Walk 10 min; 2 x 12 min run/10 min walk July 24 Walk 10 min; 2 x 15 min run/10 min walk July 25 Rest July 26 Walk 10 minutes; run 20 minutes; walk 10 minutes July 27 Rest July 28 Walk 10 minutes; run 20 minutes; walk 10 minutes July 29 Walk 2 laps; 4 x 200 run/200 walk; 2 x 300 run/200 walk; 1 x 400 run; walk 2 laps July 30 Walk 10 minutes; run 20 minutes; walk 10 minutes July 31 Walk 10 minutes; run 20 minutes; walk 10 minutes August 01 Rest August 02 Walk 10 minutes; run 24 minutes; walk 10 minutes; August 03 Rest August 04 Walk 10 min; 2 x 15 min run/10 min walk August 05 Trek the Trace---More Information Later August 06 Walk 10 min; 2 x 15 min run/10 min walk August 07 Walk 10 minutes; run 24 minutes; walk 10 minutes; August 08 Rest August 09 Walk 10 minutes; run 26 minutes; walk 10 minutes; August 10 Rest August 11 Walk 10 min; 2 x 15 min run/10 min walk August 12 Trek the Trace---More Information Later August 13 Walk 10 min; 2 x 15 min run/10 min walk August 14 Walk 10 min; 6 x 3 min run/2 min walk; 10 min walk August 15 Rest August 16 Walk 10 minutes; run 28 minutes; 10 min walk August 17 Rest August 18 Walk 10 min; 2 x 15 min run/10 min walk August 19 Trek the Trace---More Information Later August 20 Walk 10 min; 2 x 15 min run/10 min walk August 21 Walk 10 min; 6 x 3 min run/2 min walk; 10 min walk August 22 Rest August 23 Walk 10 minutes; run 30 minutes; walk 10 minutes August 24 Rest August 25 Walk 5 min; 3 x 10 min run/5 min walk August 26 Trek the Trace---More Information Later August 27 Rest August 28 Walk 10 min; 3 x 10 min run/5 min walk August 29 Rest August 30 Walk 10 min; run 15 min; walk 10 min August 31 Rest September 01 Labor Your Legs 5K To include at least a 1 mile WU and 1 mile CD |
