The 5-Week Transition Plan for New Runners

Recently, I wrote a 8-week running schedule for those who are absolute newbie runner, and think that running to the bathroom is  workout. That schedule was called the Jump Starter Plan for New Runners. f you have conquered that schedule already, or if you can run for about 10 minutes without a walk break, then you may be ready for the next in the series, which is dubbed the 5-Week Transition Plan.

The reason that I like the term transitional plan for this 5-week running plan is that it brings you from running just 10 minutes at a time to running 3.1 miles with no breaks. You essentially go from being a run/walker to a runner.

Because these two schedules go hand-in-hand with each other, I decided to pick up the numbering for the transitional schedule at week 9, and it continues to week 13.

As noted before, you can adjust the schedule to your needs, and depending on your level fitness.  This schedule assumes that you can run for about 10 minutes with no breaks.  If you are just a newbie runner, but you have gone through the first eight week jump starter schedule, then you should be able to do just that.  You may want to change the running or walking duration, days of the week, and number of days.  Feel free to run more on the weekends if that works better for your schedule.  Just try not to increase the running portion more than about 10 percent per week.  You may decide to pick up a fourth day during this time as well, but I would not add any more than four days during this transition plan.

After you complete the 5-week transitional plan, you will have a decent base to build up to other running goals.  By the way, 3.1 miles  is the same as 5 kilometers (5K).  So, after you complete this plan, you may start setting your sights on some 5K races in your area to participate in.  Why not, you are ready for it, after all!  Races and ‘fun runs’ are a great way to break up the monotony of regular running, and they just make your running journey fun.

The 5-Week Transition Plan for New Runners

Week 9











Su M T W Th F Sa
Off Warm-up 5 min Walk 1.5 mi Warm-up 5 min Walk 1.5 mi Warm-up 5 min Off
(Rest or Stretch) Run 1 mile Alt: Off Day Run 1 mi Alt: Off Day Run 1.5 mile (Rest or Stretch)
Walk 30 s Walk 30 s Walk 30 s
Repeat 2x (Rest or Stretch) Repeat 2x (Rest or Stretch) Repeat 2x
Total 2 mi Total 2 mi Total 3 mi
Cool-down 5 min

Cool-down 5 min

Cool-down 5 min
Week 10











Su M T W Th F Sa
Off Warm-up 5 min Walk 1.5 mi Warm-up 5 min Walk 1.5 mi Warm-up 5 min Off
(Rest or Stretch) Run 1.5 mi Alt: Off Day Run 1.5 mi Alt: Off Day Run 2 mi (Rest or Stretch)
Walk 30 s Walk 30 s Walk 30 s
Repeat 2x (Rest or Stretch) Run 1 mi (Rest or Stretch) Run 1 mi
Total 3 mi Total 3 mi Total 3 mi
Cool-down 5 min

Cool-down 5 min

Cool-down 5 min
Week 11











Su M T W Th F Sa
Off Warm-up 5 min Walk 1.5 mi Warm-up 5 min Walk 1.5 mi Warm-up 5 min Off
(Rest or Stretch) Run 2 mi Alt: Off Day Run 2 mi Alt: Off Day Run 2.5 mi (Rest or Stretch)
Walk 30 s Walk 30 s Walk 30 s
Run 1 mi (Rest or Stretch) Run 1 mi (Rest or Stretch) Run .5 mi
Total 3 mi Total 3 mi Total 3 mi
Cool-down 5 min

Cool-down 5 min

Cool-down 5 min
Week 12











Su M T W Th F Sa
Off Warm-up 5 min Walk 1.5 mi Warm-up 5 min Walk 1.5 mi Warm-up 5 min Off
(Rest or Stretch) Run 2.5 mi Alt: Off Day Run 2.5 mi Alt: Off Day Run 3 mi (Rest or Stretch)
Walk 30 s Walk 20 s

Run .5 mi (Rest or Stretch) Run .5 mi (Rest or Stretch)

Total 3 mi Total 3 mi Total 3 mi
Cool-down 5 min

Cool-down 5 min

Cool-down 5 min
Week 13











Su M T W Th F Sa
Off Warm-up 5 min Walk 1.5 mi Warm-up 5 min Walk 1.5 mi Warm-up 5 min Off
(Rest or Stretch) Run 3 mi Alt: Off Day Run 3 mi Alt: Off Day Run 3.1 mi (Rest or Stretch)








(Rest or Stretch)

(Rest or Stretch)

Total 3 mi Total 3 mi Total 3.1 mi
Cool-down 5 min

Cool-down 5 min

Cool-down 5 min

What do you think?
Which plan is right for you at this time, the JumpStarter Schedule for absolute newbie runners, or this 5-week Transitional Plan?

Take Action!
Select a plan, either one of these or another running plan, and start following it today!

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  1. […] reassess your condition.  But, most likely after you finish this schedule you will move onto the transition running schedule.  The transition running plan is a 5 week plan will take you from being able to run and walk two […]



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