Training schedules

For beginners and experienced runners


  • Beginners should have their state of health checked in advance by a doctor, especially if you are over 40 years old.
  • Do not start with complaints of the musculoskeletal system (e.g. inflammation of the Achilles tendon, knee pain).
  • Don't go running when you're sick.


Training schedule for beginners

For run beginners: Take enough time for the preparation, so that the body can get used to the load (at least 8 weeks for a 3-5 km run). Beginners often run too fast. Choose your speed so that you can easily talk to your companion (speaking speed).


Training schedule for experienced runners


Basic training

Use these variable training programmes as the basis for many sporting achievements, even if you can't train for eight weeks in one go.