3Km Run Training Schedule for Beginners

Training Schedule for Beginners (3Km Run)
Runner's Fitness Level: Beginner
Injury History: None
Weeks	Day	Activity	Remarks
Week 1	Monday	Rest	Relax
	Tuesday	Walk +Run	4min walk + 40 sec run (repeat for 30min)
	Wednesday	Walk +Run	4min walk + 40 sec run (repeat for 30min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Walk +Run	4min walk + 40 sec run (repeat for 30min)
	Saturday	Walk +Run	4min walk + 40 sec run (repeat for 30min)
	Sunday	Walk +Run	4min walk + 40 sec run (repeat for 40min)
Week 2	Monday	Rest	Relax
	Tuesday	Walk +Run	4min walk + 40 sec run (repeat for 40min)
	Wednesday	Walk +Run	4min walk + 40 sec run (repeat for 40min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Walk +Run	4min walk + 40 sec run (repeat for 40min)
	Saturday	Walk +Run	4min walk + 40 sec run (repeat for 40min)
	Sunday	Walk +Run	4min walk + 50 sec run (repeat for 40min)
Week 3	Monday	Rest	Relax
	Tuesday	Walk +Run	4min walk + 50 sec run (repeat for 40min)
	Wednesday	Walk +Run	4min walk + 50 sec run (repeat for 40min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Walk +Run	4min walk + 50 sec run (repeat for 40min)
	Saturday	Exercises	4min walk + 50 sec run (repeat for 40min)
	Sunday	Walk +Run	4min walk + 50 sec run (repeat for 50min)
Week 4	Monday	Rest	Relax
	Tuesday	Walk +Run	4min walk + 50 sec run (repeat for 50min)
	Wednesday	Walk +Run	4min walk + 50 sec run (repeat for 50min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Walk +Run	4min walk + 50 sec run (repeat for 50min)
	Saturday	Walk +Run	4min walk + 50 sec run (repeat for 50min)
	Sunday	Walk +Run	4min walk + 60 sec run (repeat for 60min)
Week 5	Monday	Rest	Relax
	Tuesday	Walk +Run	4min walk + 60 sec run (repeat for 60min)
	Wednesday	Walk +Run	4min walk + 60 sec run (repeat for 60min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Walk +Run	4min walk + 60 sec run (repeat for 60min)
	Saturday	Walk +Run	4min walk + 60 sec run (repeat for 60min)
	Sunday	Walk +Run	4min walk + 90 sec run (repeat for 60min)
Week 6	Monday	Rest	Relax
	Tuesday	Walk +Run	4min walk + 90 sec run (repeat for 60min)
	Wednesday	Walk +Run	4min walk + 90 sec run (repeat for 60min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Walk +Run	4min walk + 90 sec run (repeat for 60min)
	Saturday	Walk +Run	4min walk + 90 sec run (repeat for 60min)
	Sunday	Walk +Run	3min walk + 90 sec run (repeat for 60min)
Week 7	Monday	Rest	Relax
	Tuesday	Walk +Run	3min walk + 90 sec run (repeat for 60min)
	Wednesday	Walk +Run	3min walk + 90 sec run (repeat for 60min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Walk +Run	3min walk + 90 sec run (repeat for 60min)
	Saturday	Walk +Run	3min walk + 90 sec run (repeat for 60min)
	Sunday	Walk +Run	3min walk + 2min run (repeat for 60min)
Week 8	Monday	Rest	Relax
	Tuesday	Walk +Run	3min walk + 2min run (repeat for 60min)
	Wednesday	Walk +Run	3min walk + 2min run (repeat for 60min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Walk +Run	3min walk + 2min run (repeat for 60min)
	Saturday	Walk +Run	3min walk + 2min run (repeat for 60min)
	Sunday	Walk +Run	2min walk + 2min run (repeat for 60min)
Week 9	Monday	Rest	Relax
	Tuesday	Walk +Run	2min walk + 2min run (repeat for 60min)
	Wednesday	Walk +Run	2min walk + 2min run (repeat for 60min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Walk +Run	2min walk + 2min run (repeat for 60min)
	Saturday	Walk +Run	2min walk + 2min run (repeat for 60min)
	Sunday	Walk +Run	2min walk + 3min run (repeat for 60min)
Week 10	Monday	Rest	Relax
	Tuesday	Walk +Run	2min walk + 3min run (repeat for 60min)
	Wednesday	Walk +Run	2min walk + 3min run (repeat for 60min)
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Walk +Run	2min walk + 3min run (repeat for 60min)
	Saturday	Walk +Run	2min walk + 3min run (repeat for 60min)
	Sunday	Walk +Run	1min walk + 3min run (repeat for 60min)
Week 11	Monday	Rest	Relax
	Tuesday	Run	30Mins
	Wednesday	Run	30Mins
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Run	30Mins
	Saturday	Walk +Run	1min walk + 3min run (repeat for 60min)
	Sunday	Run	30Mins
Week 12	Monday	Rest	Relax
	Tuesday	Easy Run + Walk	One Hour
	Wednesday	Walk	One Hour
	Thursday	Exercises	Stretching Exercise / Yoga
	Friday	Rest	Relax
	Saturday	Rest	Relax
	Sunday	Race Day	3Km Run
Drink Plenty of Water throughout the day
Twice a week do beginner level exercises i.e. Squats, Calf Raises, Lunges & Superman
Don't overshoot the training plan, stop training in case of any injury- minor or major and report.
In case of doubt, ask for help.

Coach Ravinder

3Km Run Training Schedule for Beginners

Clients

Farmley Snack Run

UKG Unity Run 2024

Shiv Nadar 10K Challenge 2024

Dwarka Half Marathon 2024

Corpo Jumble Run 2024

Sundown Run 2024

2nd Dream City Family Run

Aravali Trail Run 2024

Honda Manesar Half Marathon

Maruti Suzuki Marathon 2024

AIPL Women 10K Run 2024

ION Contribution Run 2024