BEGINNER RUNNING PROGRAM IDEAS

Here is a sample training program for beginners. You can use this outline to create your customized running workout.

  • Week 1 – Walk for 6 minutes, run for 1 minute, and repeat 3 times. Do 3 sessions a week.

  • Week 2 – Walk for 5 minutes, run for 2 minutes, and repeat 2 times. Do 4 sessions a week.

  • Week 3 – Walk for 3 minutes, run for 4 minutes, and repeat 4 times. Do 3 sessions a week.

  • Week 4 – Walk for 2 minutes, run for 8 minutes, and repeat 3 times. Do 3 sessions a week.

  • Week 5 – Walk for 2 minutes, run for 8 minutes, and repeat 3 times. Do 3 sessions a week.

  • Week 6 – Walk for 2 minutes, run for 9 minutes, and repeat 3 times. Do 3 sessions a week.

  • Week 7 – Walk for 1 minute, run for 11 minutes, and repeat 3 times. Do 3 sessions a week.

  • Week 8 – Walk for 5 minutes, run for 20 minutes, and then walk again for 5 minutes. Gradually increase your running time to 30 minutes this week. Run 3 times in the week.

After completing this 8-week training, set your weekly goal to run 30 minutes thrice in the week. Your fitness and stamina will continue to increase gradually. And you will soon be ready for your first big 5K run!

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