3 Km Run Training Plan For Beginners – (2 Mile Approx.)

3 Km Run Training Plan For Beginners
Image Source: FreePik

 

I have tried to design a four-week training for beginner run/walkers who want to build up to running a full two miles. This training schedule combines intervals of running and walking at a relaxed pace to help every beginner to meet that goal.

 

Mantra: Listen to your body first and take things at your own pace.

 

Week 1 Schedule

 

  • Day 1 – Run 500 meters, Walk 500 meters; repeat 2 times
  • Day 2 – Rest or cross-train
  • Day 3 – Run 500 meters, Walk 500 meters; repeat 2 times
  • Day 4 – Rest
  • Day 5 – Run 500 meters, Walk 500 meters; repeat 2 times
  • Day 6 – Rest or cross-train
  • Day 7 – Rest

 

Week 2 Schedule

  • Day 1 – Run 750 meters, Walk 500 meters; repeat 2 times
  • Day 2 –  Rest or cross-train
  • Day 3 – Run 750 meters, Walk 500 meters; repeat 2 times
  • Day 4 – Rest
  • Day 5 – Run 750 meters, Walk 500 meters; repeat 2 times
  • Day 6 – Rest or cross-train
  • Day 7 – Rest

Week 3 Schedule

  • Day 1 – Run 1 km, Walk 500 meters, Run 500 meters
  • Day 2 – Rest or cross-train
  • Day 3 – Run 1 km, Walk 500 meters, Run 500 meters
  • Day 4 – Rest
  • Day 5 – Run 1 km, Walk 500 meters, Run 500 meters
  • Day 6 – Rest or cross-train
  • Day 7 – Rest

 

Week 4 Schedule

 

  • Day 1 – Run 1.5 km, Walk 1 km
  • Day 2 – Rest or Cross-train
  • Day 3 – Run 2 km, Walk 1 km
  • Day 4 – Rest
  • Day 5 – Run 3 km
  • Day 6 – Rest or cross-train
  • Day 7 – Rest

What To Do Before & After Every Run

 

Week 1

  • Stretching
  • 10×1 Pushups
  • 50 Jumping jacks

Week 2

  • Stretching
  • 10×3 Pushups
  • 50×2 Jumping jacks
  • 20 Free Squats
  • 5×4 Crunches
  • 8×4 Leg Raise

Week 3

  • Stretching
  • 15×3 Pushups
  • 50×3 Jumping jacks
  • 25 Free Squats
  • 8×4 Crunches
  • 10×4 Leg Raise

Week 4

  • Stretching
  • 20×3 Pushups
  • 50×3 Jumping jacks
  • 15×3 Free Squats
  • 10×4 Crunches
  • 15×4 Leg Raise

Checkout This – Best Core Exercises for Runners

What To Eat Before Running?

 

Here are the options, you can choose or make a combination:

 

  • Carb Loaded Snacks/Food Before 1 or 2 hrs running (Max 400 Calories)
  • Lots of water in a day to hydrate the body ( No Water Before 30 Mins of Running)
  • Black Coffee if you want ( at least 40 mins before running)
  • Bananas
  • Apples with peanut butter
  • Brown Bread with boiled potato
  • Potato with curd
  • Coconut Water in the early morning
  • Sprouts (Morning Breakfast)
  • Boiled Chickpeas
  • Boiled Beans

 

What To Eat After Running?

 

Here are the options, you can choose wisely or make a combination:

  • Water
  • Coconut Water
  • Whey Protein
  • Chicken ( Max 200 gm in one time or Max 40 gm protein )
  • White Eggs + 1 Boiled Egg
  • Fish ( Max 200 gm)
  • Boiled Chickpeas + Rice ( 1 Serving)
  • Boiled Beans + Rice( 1 Serving)

List of Accesories/Essentials for Running (Available on Amazon)

 























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