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

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    amrutha_860097819
    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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    Workout 1 Workout 2 Workout 3 Strength Workout: WEEKS 1-6

    Uploaded by

    amrutha_860097819
    1K views2 pages
    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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    Running.pdf

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    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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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    Download as pdf or txt
    1K views2 pages

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

    Uploaded by

    amrutha_860097819
    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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    © All Rights Reserved
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    of 2

    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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