Brent Bishop's Running Program For Beginners

Incorporate running into your workout with Brent Bishop's intensive beginner 8 week program.

Whether you’re simply running for fun or to prep for your first marathon, fitness expert Brent Bishop is here to help! Check out Brent’s 8 Week running program below. Our 2020 Cityline Weight Loss Challengers are following this program as they prep for their 5K marathon in April.

*This program is designed to be completed 3 days/week progressively building in duration.  It is recommended to supplement this program with a flexibility and functional strength routine. Click here for Brent’s progressive workout plan for beginners.

WEEK 1

DAY 1:
WEEK 1 WALK 4MIN/JOG 1MIN
TOTAL TIME: 20MIN

DAY 2:
WALK 4MIN/JOG 1MIN
TOTAL TIME: 20MIN

DAY 3:
WALK 4MIN/JOG 1MIN
TOTAL TIME: 20MIN

WEEK 2

DAY 1:
WALK 3MIN/JOG 2MIN
TOTAL TIME: 25MIN

DAY 2:
WALK 3MIN/JOG 2MIN
TOTAL TIME: 25MIN

DAY 3:
WALK 3MIN/JOG 2MIN
TOTAL TIME: 25MIN

WEEK 3

DAY 1:
WALK 1MIN/JOG 4MIN
TOTAL TIME: 30MIN

DAY 2:
WALK 1MIN/JOG 4MIN
TOTAL TIME: 30MIN

DAY 3:
WALK 1MIN/JOG 4MIN
TOTAL TIME: 30MIN

WEEK 4

DAY 1:
WALK 1MIN/JOG 4MIN
TOTAL TIME: 35MIN

DAY 2:
WALK 1MIN/JOG 4MIN
TOTAL TIME: 35MIN

DAY 3:
WALK 1MIN/JOG 4MIN
TOTAL TIME: 35MIN

WEEK 5

DAY 1:
WALK 1MIN/JOG 6MIN
TOTAL TIME: 35MIN

DAY 2:
WALK 1MIN/JOG 6MIN
TOTAL TIME: 35MIN

DAY 3:
WALK 1MIN/JOG 6MIN
TOTAL TIME: 35MIN

WEEK 6

DAY 1:
WALK 1MIN/JOG 10MIN
TOTAL TIME: 33MIN

DAY 2:
WALK 1MIN/JOG 10MIN
TOTAL TIME: 33MIN

DAY 3:
WALK 1MIN/JOG 10MIN
TOTAL TIME: 33MIN

WEEK 7

DAY 1:
WALK 1MIN/JOG 14MIN
TOTAL TIME: 30MIN

DAY 2:
WALK 1MIN/JOG 18MIN
TOTAL TIME: 37MIN

DAY 3:
WALK 1MIN/JOG 20MIN
TOTAL TIME: 42MIN

WEEK 8
JOG 30MIN – 35MIN JOG 25-30MIN/STRETCH & REST
RACE DAY – ACCOMPLISH 5K!

Click here for Brent’s downloadable running guide.

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