Novice Training Program: 12 weeks to 13.1 miles

This program is for beginners who are running between 10-13 miles per week or have run in a 5k or 10k race in the past 6 months. This program is designed to prepare those who wish to run or run/walk the half marathon.

For CATZ (Competitive Athlete Training Zone) information, visit www.catzsports.com or call (781) 449 2289.

Cross Training options: hiking, biking, swimming, rollerblading, yoga, pilates, or any non-running based exercise including stretching & strengthening exercises.

Goal Accomplished: Use this to track your exercise history & to log mileage

Week One Running and Training Miles Goal Accomplished
Day One CATZ program or Cross Train 30-45 minutes & Stretch 20 minutes    
Day Two Rest    
Day Three Alternate 3 minutes of running, 3 minutes of walking for 30 minutes  OR  Run 3 miles    
Day Four CATZ program or Run 2 miles & Strength Train 11  
Day Five Run 20 minutes continuously or Run 2 miles    
Day Six Rest    
Day Seven Alternate 4 minutes of running, 2 minute of walking for 42 minutes or Run 4 miles    
Week Two Running and Training Miles Goal Accomplished
Day One CATZ program or Cross Train 30-45 minutes    
Day Two Rest    
Day Three Alternate 3 minutes of running, 3 minutes of walking for 30 minutes  OR  Run 3 miles    
Day Four CATZ program or Run 2.5 miles & Strength Train 12  
Day Five Run 20 minutes continuously or Run 2 miles & Stretch 20 minutes    
Day Six Rest    
Day Seven Alternate 5 minutes of running, 2 minute of walking for 49 minutes or Run 4.5 miles    
Week Three Running and Training Miles Goal Accomplished
Day One CATZ program or Cross Train 45 minutes & Stretch 20 minutes    
Day Two Rest    
Day Three Alternate 3 minutes of running, 2 minutes of walking for 35 minutes  OR  Run 4 miles    
Day Four CATZ program or Run 2.5 miles & Strength Train 13.5  
Day Five Run 20 minutes continuously or Run 2 miles    
Day Six Rest    
Day Seven Alternate 5 minutes of running, 3 minute of walking for 56 minutes or Run 5 miles    
Week Four Running and Training Miles Goal Accomplished
Day One CATZ program or Run 2 miles & Strength Train    
Day Two Rest    
Day Three Alternate 4 minutes of running, 2 minutes of walking for 36 minutes  OR  Run 4 miles    
Day Four CATZ program or Cross Train for 30-45 minutes & Stretch 20 minutes 14.5  
Day Five Run 25 minutes continuously or Run 3.5 miles    
Day Six Rest    
Day Seven Alternate 4 minutes of running, 3 minute of walking for 63 minutes or Run 5 miles    
Week Five Running and Training Miles Goal Accomplished
Day One CATZ program or Cross Train 45 minutes & Stretch 20 minutes    
Day Two Rest    
Day Three Alternate 3 minutes of running, 2 minutes of walking for 35 minutes  OR  Run 4 miles    
Day Four CATZ program or Run 3 miles & Strength Train 16  
Day Five Alternate 4 minutes of running, 1 minute of walking for 35 minutes or Run 3 miles    
Day Six Rest    
Day Seven Alternate 5 minutes of running, 2 minute of walking for 63 minutes or Run 6 miles    
Week Six Running and Training Miles Goal Accomplished
Day One CATZ program or Cross Train 40 minutes & Stretch 20 minutes    
Day Two Rest    
Day Three Alternate 4 minutes of running, 2 minutes of walking for 36 minutes  OR  Run 4 miles    
Day Four CATZ program or Run 3 miles &  Strength Train 13.1  
Day Five Alternate 4 minutes of running, 1 minute of walking for 35 minutes or Run 3 miles    
Day Six Rest    
Day Seven Find a local 5k race or time yourself running 3.1 miles    
Week Seven Running and Training Miles Goal Accomplished
Day One CATZ program or Cross Train 30 minutes & Strength Train 30 minutes    
Day Two Rest    
Day Three Alternate 5 minutes running, 2 minutes walking for 49 minutes  OR  Run 4.5 miles    
Day Four CATZ program or Run 4.5 miles & Stretch 20 minutes 19  
Day Five Alternate 5 minutes of running, 1 minute of walking for 36 minutes or Run 3 miles    
Day Six Rest    
Day Seven Alternate 6 minutes of running, 2 minute of walking for 7 miles or Run 7 miles    
Week Eight Running and Training Miles Goal Accomplished
Day One CATZ program or Cross Train 30 minutes & Strength Train 30 minutes    
Day Two Rest    
Day Three Alternate 6 minutes running, 3 minutes walking for 45 minutes  OR  Run 4.5 miles    
Day Four CATZ program or Run 4 miles & Stretch 20 minutes 20  
Day Five Alternate 5 minutes of running, 2 minute of walking for 42 minutes or Run 3.5 miles    
Day Six Rest    
Day Seven Alternate 6 minutes of running, 4 minute of walking for 8 miles or Run 8 miles    
Week Nine Running and Training Miles Goal Accomplished
Day One CATZ program or Cross Train 30 minutes & Strength Train 30 minutes    
Day Two Rest    
Day Three Alternate 6 minutes running, 4 minutes walking for 50 minutes  OR  Run 4.5 miles    
Day Four CATZ program or Run 4.5 miles 20  
Day Five Run 20 minutes continuously or Run 2 miles & Stretch 20 minutes    
Day Six Rest    
Day Seven Alternate 7 minutes of running, 3 minute of walking for 9 miles or Run 9 miles    
Week Ten Running and Training Miles Goal Accomplished
Day One CATZ program or Cross Train 40 minutes & Strength Train 20 minutes    
Day Two Rest    
Day Three Alternate 8 minutes of running, 2 minutes of walking for 50 minutes  OR  Run 5 miles    
Day Four CATZ program or Run 4 miles & Stretch 20 minutes 22  
Day Five Run continuous 25 minutes or Run 3 miles    
Day Six Rest    
Day Seven Alternate 8 minutes of running, 3 minute of walking for 10 miles or Run 10 miles    
Week Eleven Running and Training Miles Goal Accomplished
Day One CATZ program or Cross Train 40 minutes & Strength Train 20 minutes    
Day Two Rest    
Day Three Alternate 8 minutes of running, 2 minutes of walking for 50 minutes  OR  Run 5 miles    
Day Four CATZ program or Run 3 miles & Stretch 20 minutes 22  
Day Five Run continuous 25 minutes or Run 3 miles    
Day Six Rest    
Day Seven Alternate 9 minutes of running, 3 minute of walking for 11 miles or Run 11 miles    
Week Twelve Running and Training Miles Goal Accomplished
Day One CATZ program or Cross Train 40 minutes & Strength Train 20 minutes    
Day Two Rest    
Day Three Alternate 3 minutes of running, 2 minutes of walking for 25 minutes  OR  Run 3 easy miles    
Day Four CATZ program or Cross Train 20 minutes & Stretch 20 minutes 21.6  
Day Five Rest    
Day Six Run 10 minutes or 2 miles slowly to loosen up your body and to visualize the race!    
Day Seven 13.1 miles