Coach Katie Bottini, who competes in races and triathlons, created this beginner-friendly eight-week training plan.
She’s coached two SELF editors to PRs in a 15Kso trust us, she knows her stuff!
Ready to get started?
Pin the calendar below.
Then scroll down to get the full details of the training plan.
Jocelyn Runice
Week 1:
Monday SpeedJog for 5 minutes to warm up.
Sprint for 30 seconds; walk for 1 minute.
Jog for 30 seconds; walk for 1 minute.
Stretch for 15 minutes.Thursday HillsFind a route with a 200-meter hill.
Do 6 repeats.Friday RecoverTake a yoga class or walk for 45 minutes.Saturday EnduranceRun 2 miles outside.
Week 2:
Monday SpeedJog for 5 minutes to warm up.
Do 20 seconds of each drill: high knees, butt kicks, side shuffles, and skipping.
Run for 90 seconds; walk for 90 seconds.
Do 6 repeats.Tuesday Cross TrainingDo 30 minutes of cross training (Spin, swim or elliptical).
Or take a rest day.Thursday TempoJog for 5 minutes, then run at a faster pace for 10 minutes.
Week 3:
Monday SpeedDo 30 minutes of cross training (Spin, swim or elliptical).
Run 12 mile fast; jog 12 mile.
Do core work for 20 minutes.Thursday HillsJog on the treadmill for 5 minutes to warm up.
Week 7:
Monday SpeedJog for 5 minutes to warm up.
Run fast for 2 minutes; jog for 2 minutes.
Sprint for 30 seconds; jog for 1 minute.
Do core work for 15 minutes.Thursday BuildJog for 5 minutes to warm up.
Run slightly faster for 4 minutes; jog for 3 minutes.
Week 8:
Monday SpeedJog 12 mile to warm up.
Do drills from Week 2 for 30 seconds each.
Run fast for 45 seconds; jog for 1 minute 15 seconds.
Run 1 mile, increasing pace the entire time.
Walk for 5 minutes.
Do 2 repeats.Friday RecoverTake a rest day or walk for 20 minutes.
Stretch.Saturday ShakeoutJog for 1520 minutes.
In the middle of the workout, run fast for 15 seconds; walk for 45 seconds.
Do 6 repeats.Sunday Race DayYou got this!
