Oro Sunday Runners Club Inc.     Training schedules from 15 to 60 min.

                                                           back to: Startpage                                   © Sandy Rijskamp

Program 1, absolute minimum for starters.

Target: 15 minutes continuous running
Volume: 1 to 3 km each training
Intensity: 50 to 60% of the heart frequency reserve (able to talk to each other during exercise without too much panting)
Frequency: 3 times a week
Note: warming up and cooling down before and after every training session at least 5 minutes each time.

Week     Training-run     Brake-walking      Total time
             minutes            minutes               minutes

1           5 x 1                5 x 2                    15
2           8 x 1                8 x 1                    16
3           4 x 2                4 x 2                    16
4           5 x 2                5 x 1                    15
5           2-3-2-3            1-2-1-2                 16
6           3 X 3               3 x 2                    15
7           4 x 3                3 x 1                    15
8           3 x 4                2 - 1                    15
9           5-5-3               1 – 1                    15
10         2 x 7                2                         16
11         10-5                 1                         16
12         15                   continuous             15

Program 2, for starters.

Target: able to run continuous for 30 minutes
Volume: 2 to 6 km each training
Intensity: 50-60% of the heart frequency reserve (able to talk to each other during exercise without too much panting)
Frequency: 3-4 times a week
Note: warming up and cooling down before and after every training session at least 5 minutes each time.

Week     Training-run     Brake-walking      Total time
             minutes            minutes                minutes

1           4 x 5                3 x 1                    24
2           6-7-6               2 x 1                    21
3           7-8-7               2 x 2                    26
4           10-12                 2                      24
5           12-9-6             2 x 1                    29
6           15–5-5             2 x 2                    29
7           3 x 9                1 - 2                    30
8           12–12-4           2 x 1                    30
9           2 x 14                2                       30
10         18-10                 2                       30
11         24- 5                  1                      30
12         30                  continuous             30

Program 3, for more experienced runners and/or after some period of inactivity

Target: able to run continuous for 60 minutes
Volume: 6 to 12 km each training
Intensity: 50-80% of the heart frequency reserve (able to talk to each other during exercise without too much panting)
Frequency: 3-4 times a week
Note: warming up and cooling down before and after every training session at least 5 minutes each time.

Week     Training-run     Brake-walking      Total time
             minutes            minutes                minutes

1           20-10-10           2 x 1                    42
2           20-20                  1                       41
3           30-10                  2                       42
4           40                      -                        40
5           30-10-10          2 x 1                     52
6           20-20-10          2 x 1                     52
7           30-20                 1                        51
8           40-10                 1                        51
9           30-20-10          2  x 1                    62
10         40-10-10             1                       61
11         50-10                 1                        61
12         60                  continuous              60