RunVassar

A VSA Organization

Coach Bud Coates' Beginner Plan

This plan is adapted from the Complete Book Of Running, edited by Amby Burfoot, former executive editor of Runner's World magazine.

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WEEK 1

  • Sunday - Walk 20 minutes at comfortable pace.
  • Monday - OFF
  • Tuesday - Walk 20 minutes at brisk pace.
  • Wednesday - OFF
  • Thursday - Walk 20 minutes at brisk pace.
  • Friday - OFF
  • Saturday - Walk 20 minutes at comfortable pace.

WEEK 2

  • Sunday - Walk 30 minutes at comfortable pace.
  • Monday - OFF
  • Tuesday - Walk 30 minutes at brisk pace.
  • Wednesday - OFF
  • Thursday - Walk 30 minutes at brisk pace.
  • Friday - OFF
  • Saturday - Walk 30 minutes at comfortable pace.

WEEK 3

  • Sunday - Walk 4 minutes, run 2 minutes.  Repeat cycle 5 times.
  • Monday - OFF or cross-training/low-impact.
  • Tuesday - Walk 4 minutes, run 2 minutes.  Repeat cycle 5 times.
  • Wednesday - OFF or cross-training/low-impact.
  • Thursday - Walk 4 minutes, run 2 minutes.  Repeat cycle 5 times.
  • Friday - OFF
  • Saturday - Walk 4 minutes, run 2 minutes.  Repeat cycle 5 times.

WEEK 4

  • Sunday - Walk 3 minutes, run 3 minutes.  Repeat cycle 5 times.
  • Monday - OFF or cross-training/low-impact.
  • Tuesday - Walk 3 minutes, run 3 minutes.  Repeat cycle 5 times.
  • Wednesday - OFF or cross-training/low-impact.
  • Thursday - Walk 3 minutes, run 3 minutes.  Repeat cycle 5 times.
  • Friday - OFF
  • Saturday - Walk 3 minutes, run 3 minutes.  Repeat cycle 5 times.

WEEK 5

  • Sunday - Run 5 minutes, walk 2.5 minutes.  Repeat cycle 4 times.
  • Monday - OFF or easy walk/cross-training.
  • Tuesday - Run 5 minutes, walk 2.5 minutes.  Repeat cycle 4 times.
  • Wednesday - OFF or easy walk/cross-training.
  • Thursday - Run 5 minutes, walk 2.5 minutes.  Repeat cycle 4 times.
  • Friday - OFF
  • Saturday - Run 5 minutes, walk 2.5 minutes.  Repeat cycle 4 times.

WEEK 6

  • Sunday - Run 7 minutes, walk 3 minutes.  Repeat cycle 3 times.
  • Monday - OFF or easy walk/cross-training.
  • Tuesday - Run 7 minutes, walk 3 minutes.  Repeat cycle 3 times.
  • Wednesday - OFF or easy walk/cross-training.
  • Thursday - Run 7 minutes, walk 3 minutes.  Repeat cycle 3 times.
  • Friday - OFF
  • Saturday - Run 7 mintues, walk 3 minutes.  Repeat cycle 3 times.

WEEK 7

  • Sunday - Run 8 minutes, walk 2 minutes.  Repeat cycle 3 times.
  • Monday - OFF or easy walk/cross-training.
  • Tuesday - Run 8 minutes, walk 2 minutes.  Repeat cycle 3 times.
  • Wednesday - OFF or easy walk/cross-training.
  • Thursday - Run 8 minutes, walk 2 minutes.  Repeat cycle 3 times.
  • Friday - OFF
  • Saturday - Run 8 minutes, walk 2 minutes.  Repeat cycle 3 times.

WEEK 8

  • Sunday - Run 9 minutes, walk 2 minutes.  Repeat cycle twice, then run 8 minutes.
  • Monday - OFF or easy walk/cross-training.
  • Tuesday - Run 9 minutes, walk 2 minutes.  Repeat cycle twice, then run 8 minutes.
  • Wednesday - OFF or easy walk/cross-training.
  • Thursday - Run 9 minutes, walk 2 minutes.  Repeat cycle twice, then run 8 minutes.
  • Friday - OFF
  • Saturday - Run 9 minutes, walk 2 minutes.  Repeat cycle twice, then run 8 minutes.

WEEK 9

  • Sunday - Run 9 minutes, walk 1 minute.  Repeat cycle 3 times.
  • Monday- OFF or easy walk/cross-training.
  • Tuesday - Run 9 minutes, walk 1 minute.  Repeat cycle 3 times.
  • Wednesday - OFF or easy walk/cross-training.
  • Thursday - Run 9 minutes, walk 1 minute.  Repeat cycle 3 times.
  • Friday - OFF
  • Saturday - Run 9 minutes, walk 1 minute.  Repeat cycle 3 times.

WEEK 10

  • Sunday - Run 13 minutes, walk 2 minutes.  Repeat cycle twice.
  • Monday - OFF or easy walk/cross-training.
  • Tuesday - Run 13 minutes, walk 2 minutes.  Repeat cycle twice.
  • Wednesday - OFF or easy walk/cross-training.
  • Thursday - Run 13 minutes, walk 2 minutes.  Repeat cycle twice.
  • Friday - OFF
  • Saturday - Run 13 minutes, walk 2 minutes.  Repeat cycle twice.

WEEK 11

  • Sunday - Run 14 minutes, walk 1 minute.  Repeat cycle twice.
  • Monday - OFF or easy walk/cross-training.
  • Tuesday - Run 14 minutes, walk 1 minute.  Repeat cycle twice.
  • Wednesday - OFF or easy walk/cross-training.
  • Thursday - Run 14 minutes, walk 1 minute.  Repeat cycle twice.
  • Friday - OFF
  • Saturday - Run 14 minutes, walk 1 minute.  Repeat cycle twice.

WEEK 12

  • Sunday - Run 30 minutes.
  • Monday - OFF or easy walk/cross-training.
  • Tuesday - Run 30 minutes.
  • Wednesday - OFF or easy walk/cross-training.
  • Thursday - Run 30 minutes.
  • Friday - OFF
  • Saturday - Run 30 minutes.

 

Source: The Complete Book Of Running, 1997, pages 6-7