Beginner training plan
Your first lessonFocus: learning basics and building comfort
* Proper warm-up and cool-down
* Basic running form (posture, arm swing, foot strike)
* Easy jogging/walking intervals
* Breathing techniques
* Intro to stretching and recovery
* Short endurance run (light effort)
Example workout:
* 5 min warm-up walk
* 1 min jog / 2 min walk × 6
* 5 min cooldown + stretching
Lesson 11+Focus: confidence and performance improvement
* Advanced interval sessions
* Tempo runs
* Sprint endurance
* Race strategy basics
* Personalized training goals
* Recovery optimization and injury prevention
Example workout:
* Dynamic warm-up
* 4 × 200m intervals
* Tempo run (15–20 min)
* Plyometric drills
* Full cooldown/stretching
Lesson 4-10Focus: endurance, speed, and technique
* Continuous running
* Sprint starts and acceleration drills
* Interval training introduction
* Running economy/form refinement
* Strength and mobility progression
* Goal setting and tracking progress
Example workout:
* Warm-up drills
* 10–20 min continuous run
* 6 × 100m intervals at moderate pace
* Mobility + cooldown
You can gradually increase:
* Distance
* Repetitions
* Running time
* Speed intensity
Lesson 2-3Focus: improving stamina and routine
* Longer jogging intervals
* Introduction to pacing
* Basic sprint mechanics
* Core/bodyweight strength exercises
* Simple agility drills
* Recovery habits and hydration
Example workout:
* Dynamic warm-up
* 2 min jog / 1 min walk × 6
* 4 × 50m relaxed strides
* Core circuit (planks, squats, lunges)
Advanced training plan
