Running Schedule - Novice Programme
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MASTER
NOVICE PROGRAMME
Run 3 days a week (Tuesdays, Thursdays, Sundays), and alternate resting and
The Guidelines
cross-training on the remaining days.
Cross-train by swimming, cycling, walking, strength training or a combination of these.
Rest is
important.
Run the ‘easy’ workouts at whatever pace feels comfortable.
WEEK
MON
TUES
WED
THURS
FRI
SAT
SUN
1
Rest
4-Km
30min
4-K
Rest
30min
7-K
2
Rest
4-K
30min
4-K
Rest
35min
8-K
3
Rest
5-K
30min
5-K
Rest
40min
10-K
4
Rest
6-K
30min
7-K
Rest
45min
12-K
5
Rest
7-K
30min
7-K
Rest
50min
13-K
6
Rest
8-K
30min
8-K
Rest
55min
15-K
7
Rest
8-K
30min
8-K
Rest
60min
16-K
8
Rest
4-K
Rest
4-K
Rest
Rest
HALF
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