'FARTHER & FASTER'    'NO FEAR' : NOVICE TRAINING SCHEDULE ...

'Excellence in running is a dance of body mind and spirit.'
Be patient it will happen.
 
All workouts are indicated in minutes ( 3 ) not kilometers. ( r = run. w = walk. )
[ # in brackets ] = Intensity Level.
For more information read Article: 'Training Paces Identified and Explained'.
These times do not include warm-ups and cool-downs.
Always remember that 'Faster is better' is not the case in these workouts. 'Train don't strain.'
Training sessions: eg  (r1 [1] w2 ) x 6 ... (run for 1 min [at Intensity 1] walk for 2 mins) repeat 6 times.

Fitter athletes may start the program at week 2 or 3 or .....

Feeling good go to the next week ... not so good repeat the same week's work.

Be warned: this program does get tougher as the weeks progress and your body gets stronger / more acclimatized to the work load!  


Sun
 Mon
 Tues
 Wed.
 Thurs
 Fri
 Sat
..........
 Remember:
Warm-up, Techs.,
Cool-downs
 Think
positive.

Exhale .
 [  ] indicate
Intensity Levels.
 Everything in
( brackets ) repeat x times
 Be confident,
take random rest days if
and when needed.

 Maintain 180+
steps per min.
 Walking breaks are encourage.








week
1

( r1[1] w3 )       x 7




Walk 45
     Fartlek,
Power Walk,
or X-train
        45
( r1[1] w3 )       x 8

( r1[1] w3 )         x 7
notes
RHR:












week
2 

  
( r1[1] w2 )       x 7


                                             
                                Walk 45                         
     Fartlek,
Power Walk,
or X-train
        45    

( r1[1] w3 )       x 8

                                             
( r1[1] w3 )         x 7
notes




RHR:

"Misery loves company!"
Training buddy helps!










week
 3 

 
 ( r1[1] w2 )      x 8  
   
    ( r1[1] w2 )        x 8
 Fartlek,
Power Walk,
or X-train
 45 

( r1[1] w3 )        x 8
( r2[1] w4 )    
x 6 
 

notes



RHR:




     








week
4
 ( r1[1] w2 )     x 10

 ( r1[1] w2 )       x 8
 Fartlek
or
X-train
50

( r1[1] w3 )        x 9
  

(r1[1] w1 )  
x 7
notes
RHR:












week
5 



  
 ( r2[1] w2 )    x 7

walk 45
 Fartlek
or
X-train
50
  ( r1[1] w3 )        x 9

( r2[1]w2 )   
x 8 
notes
RHR:
 










week
6
( r2[1] w2 )      x 10 
 
 ( r1[1] w2 )       x 8

 Fartlek
or
X-train
50  

  ( r2[1] w2 )        x  9

( r1[1] w1 )    
x 8
notes
RHR:
 










week
7


 
( r3[1] w3 )     x 8
 
 ( r1[1] w1 )       x 8

 Fartlek
or
X-train
50
( r2[1] w2 )        x 10

( r2[1] w2 )
 x 10
notes
RHR:
   










week
8
 ( r3[1] w2 )     x 10

( r2[1] w1 )
 x 10
 Fartlek
or
X-train
50
( r1[3] w3 )        x 10

( r2[1] w1 )
 x 10
notes
RHR:












week
9


  
( r3[1] w2 )     x 10

Walk 45
 Fartlek
or
X-train
45
( r2[3] w2 )        x 8

( r2[1] w2 )  
x 12




RHR:














week
10
 ( r4[1] w2 )     x 10

( r4[1] w2 )    
 x 10
 Fartlek
or
X-train
45
( r2[3] w1 )        x 8

( r2[1] w2 )
 x 12
notes
RHR:





Sun
 		Mon
 		Tues
 		Weds
 		Thurs
 		Fri
 		Sat
week
11
 ( r10[1] w3 )     x 4

( r4[1] w1 )    
x 10
 Fartlek
or
X-train
45
( r1[3] w1 )        x 8

( r5[1] w2 )
 x 5
notes


RHR:
 










week
12
  
( r10[1] w2 )     x 3

   ( r4[1] w1 )     x 10
 Fartlek
or
X-train
45
( r1[3] w1 )        x 9

( r12[1] w5 )
 x 2
notes


RHR:












week
13
 ( r15[1] w3 )     x 3

( r5[1] w1 )    
 x 8
 Fartlek
or
X-train
50
( r1[3] w1 )        x 10

( r2[1] w1 )
 x 13 
notes


RHR:












week
14
 ( r10[1] w3 )     x 4

( r5[1] w1 )    
 x 8
 Fartlek
or
X-train
50
( r2[3] w1 )        x 6

( r20[1] w3 )
 x 2
notes


RHR:












week
15
 ( r15[1] w4 )     x 4

Hillwork
25
REST
or
X-train
50
( r2[3] w1 )        x 8

( r20[1] w3 )     x 2
notes


RHR:












week

16
 ( r15[1] w3 )     x 4

Hillwork
25
REST
or
X-train
50
( r2[3/4] w1 )        x 10

( r6[1] w1 )    
x 8
notes


RHR:
 










week

17
 ( r20[1] w5 )     x 2

Hillwork
30
 REST
or
X-train
50
( r3[4] w1 )        x 6

( r6[1] w1 )    
 x 10
 
notes


RHR:












week

18
( r15[1] w3 )     x 4

Hillwork
30
 REST
or
X-train
50
( r3[3/4] w1 )        x 8
  

( r10[1]w3 )
x 4
notes
  


RHR:
 










week

19
(r25 [1] w5)
x 2

Hillwork
30
 REST
or
X-train
50
( r1[4] w1 )        x 8

( r10[1] w3 )
x 4
notes


RHR:


























































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