Getting better at running really depends on your training schedule. Running training doesn’t mean just running, but involves workout exercises at the gym and planned rest days. It’s easy to overdo it and actually cause unwanted problems, as well as not doing enough and not making any progress at all. 

In this small article, we take a look at training schedules for beginners, intermediate and experienced runners who want to see real results.

smiling athlete training on the hills with vest for water bottles

Before setting off on your runs be sure to put a solid tick next to these items:

  1. Motivation
  2. The right shoes
  3. The right clothes for the weather
  4. Warm-up
  5. An appropriate/familiar route and distance for your level
  6. Hydration 
  7. Fuel
  8. Fitness watch (optional but strongly advised)


So, you’ve decided to get into running. That’s great! Running is one of the very best forms of exercise we can do, and it’s also a super low-cost and convenient form of exercise too. However, if you want to see quality results, we suggest that you get the right gear and create a proper training schedule. 

So many people take up running on a burst of fleeting inspiration and motivation only for their enthusiasm to wane and disappear after a month or so. Why? It’s easy to answer: they haven’t planned it out properly, probably haven’t got the right gear, are trying to do much too soon and most likely aren’t doing any training around it. 

lady runner hydrating on her run with styrkr

From our own personal running failures we know what we did wrong: we got any old pair of trainers, the cheaper the better, and went out on the country roads three times a week, not necessarily on the same days, for a month, health-driven with stress-relief as motivation, as well as vain body-shaping dreams, only to realise after a few weeks that nothing was changing apart from increased aches in legs and stabbing pains in knees. Then, as the pain levels increased and the weather started to get a little less desirable, we just gave up and returned to life. Maybe you know what we're talking about?

Although getting any exercise is good, to get the results you probably visualise in your head, you need to get organised.

A good running training schedule for beginners (and more experienced runners too) should include: run days, rest days, workout days with different types of exercises to promote better strength and performances as well as reduce recovery time. 

To give yourself an extra advantage and improve your progress you should also get your nutritional plan right which will support and encourage your body to recover quicker and build-up muscles as well as provide the fuel you need to perform better.

Here’s the Styrkr team’s beginner training schedule for runners:

  • TUESDAY: 30min run/walk
  • WEDNESDAY: Cross-training
  • FRIDAY: 30min run/walk
  • SATURDAY: AM : Cross-training PM: REST 
  • SUNDAY: 40-50min run/walk

What is cross-training?

Cross-training means that you train in another way so that you improve your primary sport, in this case, running. It means that you train in more than just one skill. Cross-training is usually a way to promote strength and muscle-growth eg, at the gym. Obviously, the stronger you and your muscles are, the better at running you will become. However, it is also useful for other aspects such as ligament flexibility, breathing, cardiovascular health and lung capacity. Additionally, there are people who do more than one sport, so they need to train differently for different events. 

Here are some recommended cross-training exercises for running:

  1. Press-ups
  2. Dumb-bell weights
  3. Step-ups
  4. Sit-ups
  5. Squats
  6. Leg weights
  7. Lunges

If you have access to a gym, speak with a trainer and explain your objectives. They will be able to run through different cross-training exercises and create a program for you.

To keep you motivated and also provide an attainable objective and reward for your running efforts, we suggest you sign up for a running event. Nothing too demanding like a marathon, but rather a 5km event. There are thousands of events worldwide and here at home in the UK which take place regularly. Having an event programmed will keep you focussed. Furthermore, it gives you a healthy pat on the back when you finish and a chance to socialise with like-minded people. 

styrkr fuel tool


You’ve been running for a while and your body is used to the demands of running. However, you’re looking to up the tempo and move to the next level. 

The Styrkr team’s training schedule for intermediate runners aiming for more:

  • TUESDAY: 40min Run/walk
  • WEDNESDAY: Cross-training
  • THURSDAY: 30min run
  • SATURDAY: 1hour run
  • SUNDAY: Cross-training

After every 2 weeks or so, try adding 5 to 10 mins to your runs, but don’t overdo it. You can also incorporate an extra cross-training session on one of the days.

Intermediate runners looking to move through the gears, we suggest entering into some running events such as half-marathons and 10km runs. Having an event in the calendar will push you to do more and keep the motivation high.


If you’re an experienced runner and are now looking to take on some serious challenges such as marathons and endurance races, trail runs or cross-country events, here we present our training schedule.

styrkr athlete winning the race and celebrating

The Styrkr team’s training schedule for experienced runners:

  • TUESDAY: AM: 30min run      PM: cross-training
  • WEDNESDAY: AM: cross-training PM: REST
  • THURSDAY: AM: cross-training PM: 50min run
  • FRIDAY: AM: REST PM: 30min run/60min cross-training
  • SATURDAY: 2-hour run in AM or PM
  • SUNDAY: AM: 60min run PM: 60min cross-training

For experienced runners looking to take on a new challenge, check out these running events

Having a solid running schedule which mixes up running, workouts and rest days will provide your body with the rest it needs to recover as well as promoting better strength and stamina. Make sure you have everything you need to run properly without causing unwanted injuries and consider talking to an expert about trainers, workout routines and nutritional plans. Having an event in the calendar will keep you motivated to train and also reward you for your efforts at the finish line with those who share this amazing fitness hobby.

styrkr adventure box