Beginner Cross-Country Running Plan (3 Weeks)
Each running day includes: 5-minute warm-up walk, main run, 5-minute cool-down walk.
Weekly Schedule: Monday - Rest | Tuesday to Thursday - Run | Friday - Cross-training | Saturday & Sunday - Run
Week 1: Run/Walk Intervals
Week | Day | Workout | Completed | Notes |
1 | Monday | Rest | | |
1 | Tuesday | 2 min run / 1 min walk × 5 | | |
1 | Wednesday | 3 min run / 1 min walk × 4 | | |
1 | Thursday | 4 min run / 1 min walk × 3 | | |
1 | Friday | Cross-train (30-45 min moderate effort) | | |
1 | Saturday | 5 min run / 1 min walk × 3 | | |
1 | Sunday | 6 min run / 1 min walk × 2 + 3 min run | | |
Week 2: Building to Continuous Running
Week | Day | Workout | Completed | Notes |
2 | Monday | Rest | | |
2 | Tuesday | 7 min run / 1 min walk × 2 + 2 min run | | |
2 | Wednesday | 10-minute continuous run | | |
2 | Thursday | 12-minute continuous run | | |
2 | Friday | Cross-train (30-45 min moderate effort) | | |
2 | Saturday | 8 min run / 1 min walk + 7 min run | | |
2 | Sunday | 15-minute continuous run | | |
Week 3 (Optional): For Those Not Yet Ready to Join Team Plan
Week | Day | Workout | Completed | Notes |
3 | Monday | Rest | | |
3 | Tuesday | 16-minute continuous run | | |
3 | Wednesday | 10 min run / 1 min walk + 7 min run | | |
3 | Thursday | 18-minute continuous run | &nbs
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