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Running Workout Plan

4 Week / 5 Days per Week / Beginner

1 ratings

Workout Summary

This running workout plan is designed for beginners but can easily be customized for intermediate and advanced runners simply by increasing the length of each run and decreasing the amount of rest time. The goal of this running plan is to improve cardiovascular endurance, lose/maintain weight,... more

This running workout plan is designed for beginners but can easily be customized for intermediate and advanced runners simply by increasing the length of each run and decreasing the amount of rest time.

The goal of this running plan is to improve cardiovascular endurance, lose/maintain weight, and improve muscle tone. While this running training workout plan is designed to be completed 5 days a week it can easily be converted to anywhere from 3 days a week for extreme beginners (or those simply cramped for time) all the way up to running every day for more advanced runners.

This runner's workout plan is somewhat of an interval running workout but it only includes interval training on the sprint training day and to the extent that this plan, while definitely a plain vanilla running plan, needs a little variety from one days workout to the next so that every single day's running workout is not exactly the same. Some runners may find solace in sticking to a particular running routine and following the exact same workout every single day and if that is you then by all means feel free to choose just one of the individual workouts below from within this workout plan but for most others a change of pace from one day's running workout to the next is welcomed.

This particular running workout as it is now without modification (i.e. the beginners running workout plan without increased distance or decreased rest times) can easily be tacked onto the end of an existing weight training workout or simply combined with a small number of upper body exercises like push-ups and chin-ups for maximum fat burning.

If you want to improve your cardiovascular endurance, achieve great muscle tone, and lose weight/maintain a healthy weight then get started with this running workout plan!

Running Workout Plan

Running Workout Plan

4 Week / 5 Days per Week / Beginner

1 ratings

Running Workout Plan

4 Week / 5 Days per Week / Beginner

1 ratings

Workout Summary

This running workout plan is designed for beginners but can easily be customized for intermediate and advanced runners simply by increasing the length of each run and decreasing the amount of rest time. The goal of this running plan is to improve cardiovascular endurance, lose/maintain weight,... more

This running workout plan is designed for beginners but can easily be customized for intermediate and advanced runners simply by increasing the length of each run and decreasing the amount of rest time.

The goal of this running plan is to improve cardiovascular endurance, lose/maintain weight, and improve muscle tone. While this running training workout plan is designed to be completed 5 days a week it can easily be converted to anywhere from 3 days a week for extreme beginners (or those simply cramped for time) all the way up to running every day for more advanced runners.

This runner's workout plan is somewhat of an interval running workout but it only includes interval training on the sprint training day and to the extent that this plan, while definitely a plain vanilla running plan, needs a little variety from one days workout to the next so that every single day's running workout is not exactly the same. Some runners may find solace in sticking to a particular running routine and following the exact same workout every single day and if that is you then by all means feel free to choose just one of the individual workouts below from within this workout plan but for most others a change of pace from one day's running workout to the next is welcomed.

This particular running workout as it is now without modification (i.e. the beginners running workout plan without increased distance or decreased rest times) can easily be tacked onto the end of an existing weight training workout or simply combined with a small number of upper body exercises like push-ups and chin-ups for maximum fat burning.

If you want to improve your cardiovascular endurance, achieve great muscle tone, and lose weight/maintain a healthy weight then get started with this running workout plan!

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Treadmill
  • Chin-Up Bar
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Hip Flexors / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Quads / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Groin / Beginner
1 sets, 00:00:30, 01:00 rest
1 00:00:30 01:00
Default
Quads / Beginner
1 sets, 00:10:00
1 -- 00:10:00 --:--
Default
Quads / Beginner
1 sets, 00:20:00
1 -- 00:20:00 --:--
Default
Abs / Expert
3 sets, 10 reps
3 10 --:--
Default
Abs / Beginner
3 sets, 10 reps, 01:00 rest
3 10 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Jogging and running outdoors can be substituted for jogging and running on a treadmill. Be sure to maintain strict form when completing the ab exercises - clench abdominal muscles when at the peak of the movement and engage your core throughout the ab exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Shoulders secondary Calves secondary Glutes secondary Obliques secondary Groin primary Quads primary Abs primary Hip flexors primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Hip Flexors / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Quads / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Groin / Beginner
1 sets, 00:00:30, 01:00 rest
1 00:00:30 01:00
Default
Quads / Beginner
1 sets, 00:30:00
1 -- 00:30:00 --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 2

The time given for trail walking/running is the total amount of trail time. Shoot for a 2:1 ratio of walking to running when on the trail (walk for 2 minutes and then run hard for 1 minute, walk for 2 minutes and then run hard for another minute, etc.) If you don't have any trails to run close by then running outdoors on the road or sidewalk is perfectly acceptable although if you can find a trail you may just find that your workout goes by a whole lot faster!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Shoulders secondary Calves secondary Glutes secondary Obliques secondary Groin primary Quads primary Abs primary Hip flexors primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Hip Flexors / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Quads / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Groin / Beginner
1 sets, 00:00:30, 01:00 rest
1 00:00:30 01:00
Default
Quads / Beginner
1 sets, 00:10:00
1 -- 00:10:00 --:--
Default
Quads / Intermediate
3 sets, 3 reps, 01:00 rest
3 3 01:00
Default
Quads / Beginner
1 sets, 00:15:00
1 -- 00:15:00 --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 3

Warm up thoroughly before beginning sprinting. The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Shoulders secondary Calves secondary Glutes secondary Obliques secondary Groin primary Quads primary Abs primary Hip flexors primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Hip Flexors / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Quads / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Groin / Beginner
1 sets, 00:00:30, 01:00 rest
1 00:00:30 01:00
Default
Quads / Beginner
1 sets, 00:10:00
1 -- 00:10:00 --:--
Default
Quads / Beginner
1 sets, 00:20:00
1 -- 00:20:00 --:--
Default
Abs / Intermediate
3 sets, 00:00:30
3 00:00:30 --:--
Default
Abs / Beginner
3 sets, 10 reps, 01:00 rest
3 10 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 4

Jogging and running outdoors can be substituted for jogging and running on a treadmill. Be sure to maintain strict form when completing the ab exercises - clench abdominal muscles when at the peak of the movement and engage your core throughout the ab exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Shoulders secondary Calves secondary Glutes secondary Obliques secondary Groin primary Quads primary Abs primary Hip flexors primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Hip Flexors / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Quads / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Default
Groin / Beginner
1 sets, 00:00:30, 01:00 rest
1 00:00:30 01:00
Default
Quads / Beginner
1 sets, 00:30:00
1 -- 00:30:00 --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 5

The time given for trail walking/running is the total amount of trail time. Shoot for a 2:1 ratio of walking to running when on the trail (walk for 2 minutes and then run hard for 1 minute, walk for 2 minutes and then run hard for another minute, etc.) If you don't have any trails to run close by then running outdoors on the road or sidewalk is perfectly acceptable although if you can find a trail you may just find that your workout goes by a whole lot faster!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Lower back secondary Shoulders secondary Calves secondary Glutes secondary Obliques secondary Groin primary Quads primary Abs primary Hip flexors primary Hamstrings primary Muscles diagram

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Treadmill
  • Exercise Mat
  • Chin-Up Bar

224 person started this plan

No Reviews yet.

Running Workout Plan

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Treadmill
  • Exercise Mat
  • Chin-Up Bar

224 person started this plan