Sample Weekly Training Plans
Part 9 of 11
Starting a running routine can feel overwhelming, but a clear plan makes it manageable. Below are three structured weekly schedules tailored to different stages of your running journey. Each plan includes rest days, cross-training, and adjustments for Wellington’s hills, weather, and terrain.
Beginner Plan (Weeks 1–4): Walk/Run Intervals
This plan focuses on building comfort with running through alternating walking and running intervals. Start with short running segments and gradually increase time as fitness improves.
| Day | Activity | Distance | Effort Level |
|---|---|---|---|
| Monday | Walk/Run (1 min run, 2 min walk) x 6 | 1.2 km | Easy |
| Tuesday | Rest or gentle cycling | - | - |
| Wednesday | Walk/Run (2 min run, 1 min walk) x 6 | 1.6 km | Easy |
| Thursday | Walk/Run (3 min run, 1 min walk) x 5 | 1.8 km | Easy |
| Friday | Rest or yoga | - | - |
| Saturday | Walk/Run (4 min run, 1 min walk) x 5 | 2.2 km | Easy |
| Sunday | Easy walk (e.g., coastal path) | 3 km | Very easy |
Notes:
- Adjust intervals if it’s rainy or windy — shorter runs are better than pushing too hard.
- Use local spots like Oriental Bay or Miramar for flat routes.
Beginner-Intermediate Plan (Weeks 5–8): Building Endurance
This phase introduces continuous running and longer efforts. Focus on consistency, not speed.
| Day | Activity | Distance | Effort Level |
|---|---|---|---|
| Monday | Run (10 min) + core exercises | 2 km | Easy |
| Tuesday | Walk/Run (5 min run, 2 min walk) x 4 | 2.4 km | Easy |
| Wednesday | Easy run (20 min) | 3.5 km | Easy |
| Thursday | Rest or swimming | - | - |
| Friday | Run (15 min) + dynamic stretching | 3 km | Easy |
| Saturday | Long run (30–40 min) | 5–6 km | Moderate |
| Sunday | Rest or light cross-training | - | - |
Notes:
- For hills, focus on posture and breathing — don’t rush.
- If it’s cold or wet, move your long run indoors (e.g., treadmill at a gym).
Goal Plan (Weeks 9–12): Working Toward a 5K
This plan builds stamina and introduces speed work to prepare for a 5K race.
| Day | Activity | Distance | Effort Level |
|---|---|---|---|
| Monday | Interval training (1 min run, 1 min walk) x 10 | 2.5 km | Moderate |
| Tuesday | Easy run (25 min) | 4 km | Easy |
| Wednesday | Strength training (e.g., bodyweight) | - | - |
| Thursday | Tempo run (10 min at moderate pace) | 2 km | Moderate |
| Friday | Rest or yoga | - | - |
| Saturday | Long run (40–50 min) | 6–7 km | Easy |
| Sunday | Speed session (30 sec sprint, 1 min walk) x 6 | 1.5 km | Hard |
Notes:
- For hills, practice pacing on routes like Kelburn or Lyall Bay.
- If weather is poor, substitute long runs with indoor cycling or treadmill running.
Each plan is flexible — listen to your body, and adjust distances or rest days as needed. Consistency, not perfection, is the goal. Wellington’s trails and paths are perfect for building strength, but always prioritize safety and comfort.