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15 Week Training Program - Beginner |
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DATE WORKOUT
May 23 800 walk/run WU, 4x100-3x200-2x300-1x400 @ with equal distance walk recovery, 800 walk/run CD May 24 2 miles May 25 3 miles May 26 Rest May 27 3 May 28 Rest May 29 3 miles May 30 800 walk/run WU, 2 sets of 8 x 100 with 200 walk recovery and 400 walk between sets, 800 walk/run CD May 31 2 miles June 01 3 miles June 02 Rest June 03 4 miles June 04 Rest June 05 3 miles June 06 800 walk/run WU, 4x300 with 100 walk recovery, 2 x 600 with 200 walk recovery , 800 walk/run CD June 07 2 miles June 08 1/2 mile walk /run WU, Predicted time 2 mile, 1/2 mile walk/run CD June 09 Rest June 10 4 miles June 11 Rest June 12 3 miles June 13 800 WU, 6 X 400 with 400 walk/jog, 800 CD June 14 2 miles easy June 15 1/2 mile walk /run WU, Predicted time 2 mile, 1/2 mile walk/run CD June 16 Rest June 17 4 miles June 18 Rest June 19 3 miles June 20 800 walk/run WU, 4x200-3x300-2x400 with equal distance walk recovery 800 walk/run CD June 21 2 miles easy June 22 1/2 mile walk /run WU, Predicted time 2 mile, 1/2 mile walk/run CD June 23 Rest June 24 Pearl 5K race including at least 1/2 mile WU and 1/2mile CD June 25 Rest June 26 2 miles June 27 800 walk/run WU, 2x1600 with 400 walk recovery, 800 walk/run CD June 28 2 miles June 29 1/2 mile walk /run WU, Predicted time 2 mile, 1/2 mile walk/run CD June 30 Rest July 01 3 miles July 02 2 miles July 03 Rest July 04 Jackson 5K Race including at least 1/2 mile WU and 1/2 mile CD July 05 2 miles July 06 3 miles July 07 Rest July 08 4 miles July 09 Rest July 10 2 miles July 11 800 WU, 4 x 800 with 400 walk recovery CD July 12 2 miles easy July 13 3 miles July 14 Rest July 15 4 miles July 16 Rest July 17 3 miles July 18 800 WU, 3x1600 with 400 walk recovery 800 CD July 19 2 miles July 20 800 WU 12x1 minute run/2 minutes walk, 800 CD July 21 3 miles July 22 Rest July 23 5 miles July 24 Rest July 25 800 WU, 6 x 400 with 400 walk recovery, 800 CD July 26 2 miles easy July 27 3 miles July 28 Rest July 29 5 miles July 30 Rest July 31 3 miles August 01 800 WU, 4 x 800 with 400 walk recovery, 800 CD August 02 2 miles August 03 3 miles August 04 Rest August 05 5 miles August 06 Rest August 07 3miles August 08 800 WU, 10x1 minute run/2 minutes walk, 800 CD August 09 2 miles August 10 3 miles August 11 Rest August 12 5 miles August 13 Rest August 14 3 miles August 15 800 WU, 200-400-600-800 with 200-400-400-400 walk recovery, 800 CD August 16 2 miles easy August 17 3 miles August 18 Rest August 19 5 miles August 20 Rest August 21 3 miles August 22 800 WU, 6 x 400 with 400 walk recovery, 800 CD August 23 2 miles August 24 3 miles August 25 Rest August 26 5 miles August 27 rest August 28 3 miles August 29 800 WU, 2 sets of 6x200 fast with 200 recovery jog and 400 walk between sets, 800 CD August 30 2 miles August 31 Rest September 01 3 miles September 02 2 miles September 03 Rest September 04 Labor Day 5K including at least a 1 mile WU and 1 mile CD Please let me know if you have questions.
Becky Ryder |
