RunVassar

A VSA Organization

Coach Jenny Hadfield's Beginner Plan

This plan is taken from Shape magazine's "Ultimate Guide From Running", and is adapted from Jenny Hadfield's book Running For Mortals: A Commonsense Plan For Changing Your Life With Running.

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Week 1

  • Monday - Run 1 minute, walk 3 minutes.  Repeat 6 times.
  • Tuesday - Cross-train 30-45 minutes.
  • Wednesday - Run 1 minute, walk 3 minutes.  Repeat 6 times.
  • Thursday - Cross-train 30-45 minutes.
  • Friday - Power-walk at a moderate pace.  30-40 minutes.
  • Saturday - Run 1 minute, walk 3 minutes.  Repeat 6 times.
  • Sunday - REST

Week 2

  • Monday - Run 2 minutes, walk 3 minutes.  Repeat 5 times.
  • Tuesday - Cross-train 30-45 minutes.
  • Wednesday - Run 2 minutes, walk 3 minutes.  Repeat 5 times.
  • Thursday - Cross-train 30-45 minutes.
  • Friday - Power-walk at a moderate pace.  30-40 minutes.
  • Saturday - Run 2 minutes, walk 3 minutes.  Repeat 5 times.
  • Sunday - REST

Week 3

  • Monday - Run 2 minutes, walk 2 minutes.  Repeat 7 times.
  • Tuesday - Cross-train 30-45 minutes.
  • Wednesday - Run 2 minutes, walk 2 minutes.  Repeat 7 times.
  • Thursday - Cross-train 30-45 minutes.
  • Friday - Power-walk at a moderate pace.  30-40 minutes.
  • Saturday - Run 2 minutes, walk 2 minutes.  Repeat 7 times.
  • Sunday - REST

Week 4

  • Monday - Run 3 minutes, walk 2 minutes.  Repeat 5 times.
  • Tuesday - Cross-train 30-45 minutes.
  • Wednesday - Run 3 minutes, walk 2 minutes.  Repeat 5 times.
  • Thursday - Cross-train 30-45 minutes.
  • Friday - Power-walk at a moderate pace.  30-40 minutes.
  • Saturday - Run 3 minutes, walk 2 minutes.  Repeat 5 times.
  • Sunday - REST

Week 5

  • Monday - Run 4 minutes, walk 2 minutes.  Repeat 4 times.
  • Tuesday - Cross-train 30-45 minutes.
  • Wednesday - Run 4 minutes, walk 2 minutes.  Repeat 4 times.
  • Thursday - Cross-train 30-45 minutes.
  • Friday - Power-walk at a moderate pace.  30-40 minutes.
  • Saturday - Run 4 minutes, walk 2 minutes.  Repeat 4 times.
  • Sunday - REST

 

Source: Shape magazine, October 2007, page 247.  Click here for extended plan from Shape's website