Novice Training Program: 12 weeks to 5 miles

This program is designed for those who have just started to run, are just running occasionally for fitness and are covering less than 10 miles per week of running or walking. Use this program as a guide and feel free to adjust it to accomodate individual needs.

For CATZ (Competitive Athlete Training Zone) information, visit www.catzsports.com or call (781) 449-2289.

Cross Training options: hiking, biking, swimming, rollerblading, yoga, pilates, or any non-running based exercise including stretching & strengthening exercises.

Goals/Notes: Use this to track your exercise history & to log mileage & how you feel (e.g., felt strong, could have run farther, etc.)

Using a Treadmill: When running/walking on a treadmill use 1% incline to simulate running outdoors. As a result, your foot must push off the treadmill which will seem more like running outside. Remember to use 2-4% incline throughout your runs/walks to mimic the conditions of the race!

Week One Running and Training Miles Goals/Notes
Day One CATZ program or Cross Train for 25 minutes &  Strength Train 25 minutes    
Day Two Rest     
Day Three Run for 25 minutes or Walk 2 minutes, Run 2 minutes for 28 minutes.  Stretch    
Day Four CATZ program or Cross Train for 25 minutes &  Strength Train 25 minutes 8  
Day Five Run for 20 minutes or Walk 2 minutes, Run 3 minutes for 20 minutes.  Stretch    
Day Six Rest     
Day Seven Run for 2 1/2 - 3 miles or Walk 3 minutes, Run 2 minutes for 35 minutes.  Stretch    
Week Two Running and Training Miles Goals/Notes
Day One CATZ program or Cross Train for 30 minutes &  Strength Train 25 minutes    
Day Two Rest     
Day Three Run for 30 minutes or Walk 3 minutes, Run 3 minutes for 30 minutes.  Stretch    
Day Four CATZ program or Cross Train for 30 minutes &  Strength Train 25 minutes 9  
Day Five Run for 20 minutes or Walk 2 minutes, Run 3 minutes for 20 minutes.  Stretch    
Day Six Rest    
Day Seven Run for 2 1/2 - 3 miles or Walk 3 minutes, Run 2 minutes for 35 minutes.  Stretch    
Week Three Running and Training Miles Goals/Notes
Day One CATZ program or Cross Train 30 minutes &  Strength Train 25 minutes & Stretch    
Day Two Rest    
Day Three Jog 30 minutes or Walk 2 minutes, Run 3 minutes for 30 minutes    
Day Four CATZ program or Cross Train for 25 minutes &  Strength Train 25 minutes.  Stretch 9  
Day Five Walk for 20 minutes or Walk 2 minutes, Run 3 minutes for 20 minutes.  Stretch.    
Day Six Rest    
Day Seven Run 3 - 3 1/2 miles or Walk 2 minute, Jog 1 minute for 33 minutes    
Week Four Running and Training Miles Goals/Notes
Day One CATZ program or Cross Train 30 minutes &  Strength Train 25 minutes.  Stretch    
Day Two Rest    
Day Three Run 3 miles or Run 1 mile, then walk 20 minutes.  Stretch.    
Day Four CATZ program or Cross Train for 35 minutes &  Strength Train 25 minutes 10  
Day Five Run 2 miles or Run 1 1/2 miles, then walk 15 minutes.  Stretch.    
Day Six Rest    
Day Seven Run 3 1/2 - 4 miles or Walk 2 minute, Jog 1 minute for 36 minutes.  Stretch    
Week Five Running and Training Miles Goals/Notes
Day One CATZ program or Cross Train 30 minutes &  Strength Train 25 minutes .  Stretch.    
Day Two Rest    
Day Three Run 3 miles or Run 1 1/2 miles, then walk 15 minutes.  Stretch    
Day Four CATZ program or Cross Train for 35 minutes &  Strength Train 25 minutes 11  
Day Five Run 3 miles or Run 1 1/2 miles, then walk 30 minutes.  Stretch.    
Day Six Rest    
Day Seven Run 4 miles or Walk 2 minute, Jog 3 minute for 40 minutes.  Stretch    
Week Six Running and Training Miles Goals/Notes
Day One CATZ program or Cross Train 30 minutes &  Strength Train 25 minutes.  Stretch    
Day Two Rest    
Day Three Run 3 miles or Run 6 minutes, walk 2 minutes for 24 minutes.  Stretch.     
Day Four CATZ program or Cross Train for 35 minutes &  Strength Train 25 minutes 10  
Day Five Run 3 miles or Run 6 minutes, walk 2 minutes for 32 minutes. Stretch.    
Day Six Rest    
Day Seven Enter a local 5k race or time yourself running 3.1 miles or run 2 miles then walk 1.1 miles.      
Week Seven Running and Training Miles Goals/Notes
Day One CATZ program or Cross Train 35 minutes &  Strength Train 25 minutes.  Stretch    
Day Two Rest    
Day Three Run 3 miles or Run 8 minutes, walk 2 minutes for 30 minutes.  Stretch.     
Day Four CATZ program or Cross Train for 35 minutes &  Strength Train 25 minutes 12  
Day Five Run 3 miles @ 5-mile race pace or 2 1/2 miles then walk 1 mile.  Stretch    
Day Six Rest    
Day Seven 4 miles or Walk 1 minute, Run 3 minutes for 44 minutes.  Stretch.    
Week Eight Running and Training Miles Goals/Notes
Day One CATZ program or Cross Train 35 minutes &  Strength Train 25 minutes.  Stretch    
Day Two Rest    
Day Three Run 3 miles or Run 9 minutes, walk 1 minutes for 30 minutes.  Stretch.     
Day Four CATZ program or Cross Train for 35 minutes &  Strength Train 25 minutes 13  
Day Five Run 3 miles.  Stretch    
Day Six Rest    
Day Seven Run 5 miles or Run 4 minutes, walk 1 minutes for 50 minutes.  Stretch    
Week Nine Running and Training Miles Goals/Notes
Day One CATZ program or Cross Train 35 minutes &  Strength Train 25 minutes    
Day Two Rest     
Day Three Run 3 miles or Run 10 minutes, walk 2 minutes for 24 minutes.  Stretch.    
Day Four CATZ program or Cross Train for 25 minutes &  Strength Train 25 minutes 13  
Day Five 3 mile run @ 5-mile race pace (goal)    
Day Six Rest    
Day Seven Run 5 miles or Run 5 minutes, walk 1 minutes for 54 minutes    
Week Ten Running and Training Miles Goals/Notes
Day One CATZ program or Cross Train 35 minutes &  Strength Train 25 minutes.  Stretch    
Day Two Rest     
Day Three Run 3 miles or Run 10 minutes, walk 2 minutes for 24 minutes.  Stretch.    
Day Four CATZ program or Cross Train for 25 minutes &  Strength Train 25 minutes 14  
Day Five 3-4 mile easy run & Stretching    
Day Six  Rest    
Day Seven Run 6 miles or Run 7 minutes, walk 3 minutes for 60 minutes.  Stretch    
Week Eleven Running and Training Miles Goals/Notes
Day One CATZ program or Cross Train 35 minutes &  Strength Train 25 minutes.  Stretch    
Day Two Rest     
Day Three Run 3 miles or Run 10 minutes, walk 2 minutes for 36 minutes.  Stretch.    
Day Four CATZ program or Cross Train for 25 minutes &  Strength Train 25 minutes 13  
Day Five 3 mile run @ 5-mile race pace (goal).  Stretch    
Day Six Rest    
Day Seven Run 6 miles or Run 8 minutes, Walk 2 minutes for 60 minutes.  Stretch    
Week Twelve Running and Training Miles Goals/Notes
Day One CATZ program or Cross Train 35 minutes &  Strength Train 25 minutes.  Stretch    
Day Two Rest    
Day Three 2-3 miles easy run.  Stretch     
Day Four CATZ program or Cross Train for 25 minutes &  Strength Train 25 minutes 12  
Day Five Rest    
Day Six Jog lightly for 10 minutes or 2 miles to loosen up your body, visualize the race, & stretch.     
Day Seven 5 mile Race!