Beginner Run-Walk Schedule (18 Weeks)

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total

1 Walk-8 Rest Walk-10 Rest Walk-11 Rest Walk-8 Walk-37

2 Walk-12 Rest Walk-14 Rest Walk-16 Rest Walk-10 Walk-52

3 Walk-18 Rest Walk-20 Rest Walk-22 Rest Walk-12 Walk-72

4 Walk-24 Rest Walk-26 Rest Walk-28 Rest Walk-12 Walk-90

5 Walk-30 Rest Walk-30 Rest Walk-30 Rest Walk-30 Walk-120

6 Walk-20 Rest Walk-20 Rest Walk-26 Rest Walk-20 Walk-86

Light Week

7 Run-2
Walk-28
Rest Run-3
Walk-27
Rest Run-4
Walk-26
Rest Walk-30 Run-9
Walk-81

8 Run-5
Walk-25
Rest Run-6
Walk-24
Rest Run-8
Walk-22
Rest Run-6
Walk-24
Run-25
Walk-95

9 Run-10 Rest Run-11 Rest Run-12 Rest Run-8

Walk-22
Run-41
Walk-79
Walk-20 Walk-19 Walk-18

10 Run-14 Rest Run-16 Rest Run-18 Rest Run-10 Run-58

Walk-16 Walk-14 Walk-12 Walk-20 Walk-62

11 Run-20 Rest Run-22 Rest Run-24 Rest Run-12 Run-78

Walk-10 Walk-8 Walk-6 Walk-18 Walk-42

12 Run-26 Rest Run-28 Rest Run-30 Rest Run-14 Run-98

Walk-22
Walk-4 Walk-2 Walk-16

13 Run-20 Rest Run-20

Walk-10
Rest Run-26
Walk-4
Rest Run-16 Run-82
Walk-26
Walk-14
Light Week

14 Run-30 Rest Run-25 Rest Run-30 Rest Run-18 Run-103

Walk-5 Walk-12 Walk-17

15 Run-33 Rest Run-30 Rest Run-30 Rest Run-20 Run-113

Walk-10 Walk-10

16 Run-36 Rest Run-30 Rest Run-30 Rest Run-20 Run-116

Walk-10 Walk-10

17 Run-39 Rest Run-30 Rest Run-30 Rest Run-30 Run-129

18 Run-20 Test Run-20 Rest Run-26 Rest Run-20 Run-86

Walk-34
Walk-10 Walk-10 Walk-4 Walk-10
Light Week