12-Week Running Schedule


Women's Sports Medicine Center,
Hospital for Special Surgery

General Training Tips:

  1. Use this program to prepare for a 5 or 10k run, or just to get started!
  2. Always warm up and cool-down for 5-10 minutes at a comfortable pace.
  3. Stretch after you warm-up. S t r e t c h at the end of your workout.
  4. Avoid training on consecutive days. Run every other day. Give yourself at least 1-2 rest days each week, so you keep fresh and stay injury-free.
  5. Jogging = running at 40-50% of your maximum effort, a comfortable pace. Running = running at 60-70% of max effort, a more vigorous pace. Striding (intervals) = running at 80% max effort. You push yourself, but.you’re not going all out. You have enough air to recover for the next repeat.

Week 1:

Sun. alternate walking and jogging in one-min intervals for 14 mins.

Tues. alternate walking and jogging in one-min intervals for 16-17 mins.

Thurs. alternate walking and jogging, 1 min walking and 2 mins jogging, for 20 mins.

Week 2:

Sun. alternate walking and jogging, 1 min walking and 2 mins jogging for 26 mins.

Tues. jog for 5 mins, walk for 1 min. Repeat 4 times. Then jog for 3 mins, walk for 2 mins to finish. Total approximately 29 mins.

Thurs. 5-min jog, 2-min walk; 10-min jog, 2-min walk; 5 min jog, 2 min walk; 3 min jog, 2-min walk;

Week 3:

Sun. 12-min jog, 2-min walk; 5 min running a little faster (but not racing); 2-min walk; 12-min jog, 2-min walk; 5-min jog, 2-min walk;

Tues. 15-min jog, 2-min walk; 15-min jog, 2-min walk; 5-min jog, 2 min walk;

Thurs. 17-min jog, 3-min walk; 15-min jog, 3-min walk; 10 min jog, 3-min walk;

Week 4:

Sun. 25-min jog; try not to walk

Tues. 25-min jog; 6 x100-meter strides, with walking breaks between each (striding means stretching out, but not flat-out sprinting)

Thurs. 25-min jog

Sat. 25-27 min jog including 3 x1-min run at a faster pace; walk for one-min after each faster section; resume jogging

Week 5:

Sun. 30-min jog, very easy pace

Tues. 5 min very easy jog, then about 3-mile training run in which you push yourself a little

Thurs. 15-min easy jog

Sat. 35-min run

Week 6:

Sun. 35-min run

Tues. 30-min run, plus 8 x 100 meter strides (with recovery)

Thurs. 15-min jog, then 4 x 2-min efforts, w/ 2-min recovery; 10-15-min easy jog to finish

Sat. 10-min easy jog, then three mile run; 5-minute easy jog;

Week 7:

Sun. 40-min jog

Tues. 35-min run, plus 6 x 100-meter strides

Thurs. 15-min jog; 8 x 1-min quicker runs, with 3-min walk or jog for recovery; 15-min easy jog

Sat. 25-min easy jog

Week 8:

Sun. 45 min jog with walking intervals if necessary

Tues. 20-min jog

Thurs. 15-min jog, 4 x 2 min strides, with 2-min recovery, 10-15 min easy jog to finish

Sat. 30 min easy jog

Week 9:

Sun. 1 hour jog with walking intervals if necessary

Tues. 40 min intervals (5 min easy, 5 min run, 5 min jog). Repeat 3 times.

Thurs. 20 min run

Sat. 30 min easy jog

Week 10:

Sun. 1 hour jog

Tues. 40 min intervals (see week 9)

Thurs. 20 min run

Sat. 40 min easy jog

Week 11:

Sun. 1 hour, 15 min jog

Tues. 45 min intervals (same as week 9 w/ one extra five min run before cooldown)

Thurs. 20 min run

Sat. 30 min easy jog

Week 12:

Repeat week 11 except 10k Race on Saturday!


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