Bucharest City Marathon - Training programme for beginers
Bucharest Running Club Association proposes, if you are a beginer, the following training programme 8 weeks long, which will help you become a better runner.
We also recommend reading carefully
the general training advice for runners.
| 1 | First Week |
Monday | Run for 1 min | Jog 2 min | Repeat 10 times |
| Tuesday | Walk slowly for 30 min |
| Wednesday | Run for 1 min | Walk for 2 min | Repeat 10 times |
| Thursday | Walk slowly for 30 min |
| Friday | Run for 1 min | Walk for 2 min | Repeat 10 times |
| Saturday | Run for 1 min | Walk for 2 min | Repeat 10 times |
| Sunday | repaus |
| 2 | Second Week |
Monday | Run for 2 min | Jog 1 min | Repeat 10 times |
| Tuesday | Walk for 30 min |
| Wednesday | Run for 3 min | Walk for 1 min | Repeat 7 times | Run for 2 min |
| Thursday | Walk for 30 min |
| Friday | Run for 4 min | Walk for 1 min | Repeat 6 times |
| Saturday | Run for 4 min | Walk for 1 min | Repeat 6 times |
| Sunday | repaus |
| 3 | Third Week |
Monday | Run for 5 min | Jog 1 min | Repeat 5 times |
| Tuesday | Walk slowly for 30 min |
| Wednesday | Run for 5 min | Walk for 1 min | Repeat 5 times |
| Thursday | Walk for 30 min |
| Friday | Run for 6 min | Walk for 1 min | Repeat 4 times | Run for 2 min |
| Saturday | Run for 6 min | Walk for 1 min | Repeat 4 times | Run for 2 min |
| Sunday | repaus |
| 4 | Forth Week |
Monday | Run for 8 min | Jog 1 min | Repeat 3 times | Run for 3 min |
| Tuesday | Walk for 30 min |
| Wednesday | Run for 9 min | Walk for 1 min | Repeat 3 times |
| Thursday | Walk for 30 min |
| Friday | Run for 10 min | Walk for 1 min | Repeat twice | Run for 8 min |
| Saturday | Run for 11 min | Walk for 1 min | Repeat twice | Run for 6 min |
| Sunday | repaus |
| 5 | Fifth Week |
Monday | Run for 12 min | Walk for 1 min | Repeat twice | Run for 4 min |
| Tuesday | Walk for 30 min |
| Wednesday | Run for 23 min | Walk for 1 min | Repeat twice | Run for 2 min |
| Thursday | Walk for 30 min |
| Friday | Run for 14 min | Walk for 1 min | Repeat twice |
| Saturday | Run for 15 min | Walk for 1 min | - | Run for 14 min |
| Sunday | repaus |
| 6 | Sixth Week |
Monday | Run for 16 min | Walk for 1 min | - | Run for 13 min |
| Tuesday | Walk for 30 min |
| Wednesday | Run for 17 min | Walk for 1 min | - | Run for 12 min |
| Thursday | Walk for 30 min |
| Friday | Run for 18 min | Walk for 1 min | - | Run for 11 min |
| Saturday | Run for 19 min | Walk for 1 min | - | Run for 10 min |
| Sunday | repaus |
| 7 | Seventh Week |
Monday | Run for 20 min | Walk for 1 min | - | Run for 9 min |
| Tuesday | Run for 20 min | Walk for 1 min | - | Run for 9 min |
| Wednesday | Run for 22 min | Walk for 1 min | - | Run for 7 min |
| Thursday | Walk for 30 min |
| Friday | Run for 24 min | Walk for 1 min | - | Run for 5 min |
| Saturday | Run for 26 min | Walk for 1 min | - | Run for 5 min |
| Sunday | repaus |
| 8 | Eighth Week |
Monday | Run for 27 min | Walk for 1 min | - | Run for 2 min |
| Tuesday | Run for 20 min | Walk for 1 min | - | Run for 9 min |
| Wednesday | Run for 28 min | Walk for 1 min | - | Run for 1 min |
| Thursday | Walk for 30 min |
| Friday | Run for 29 min | Walk for 1 min |
| Saturday | Run for 30 min |
| Sunday | repaus |
We also recommend reading carefully
the general training advice for runners.