Fitness ProgramsWeight Loss

Beginners Running Schedule

From Zero to 35 Minutes in 10 Weeks

This is an introduction to regular running with the ultimate goal of running 5K’s continuously. The plan will consist of walking and running at an easy relaxing pace, with each workout 40 minutes in duration. There will be no intensity at this early stage as it’s all about time on your feet and building up the distance at a comfortable pace.

This plan is very similar to VO2 Max speed sessions I used when competing. I used 2 minute reps and followed them up with a tempo run later in the week. The combination worked really well. So why am I talking speed…well the principle I’m using here is very similar. Using 2 minutes fast followed by 2 minutes active recovery (jogging) and then reducing the recovery time over a number of weeks helps train the body to maintain a faster pace for a longer period of time. Likewise, with beginning to run, by starting with 2 minutes jogging, followed by 2 minutes walking and over a period of weeks, maintaining and then reducing the walking but increasing the running, will have you running for a longer period of time.

If the exercise thing is new to you, I suggest you look at my walking schedule, gain some fitness first which will make the transition from walking to running a lot easier.

Once you’re running 5K’s continuously, you can then decide on your next goal. That might be sticking with your 5K runs 3 or 4 times a week, increasing the intensity and running them quicker, running a 5K event or even increasing the distance. Whatever you decide research has shown that this is enough exercise to help you lose or maintain weight and improve many other health concerns…like cholesterol, blood pressure and insulin levels.

• If you haven’t exercised before, have health concerns or are substantially over weight you should consult your doctor before undertaking any exercise regime.
• Schedule your workouts…take a copy and place them somewhere, where you can see them.
• Don’t be impatient and jump ahead if it’s too easy, rushing leads to injuries so stick to the program. If it’s too hard repeat weeks until you feel comfortable to move forward.

Running programs

From the plan below each session is 40 minutes in duration. Mondays session is as follows: Start with a 4 minute walk to warm up. Then run for 2 minutes, followed by a 2 minute walk…do the 2 minutes running and walking 8 times…this is the main set. Then finish with a 4 minute walk to warm down. Do some stretching afterwards, this will aid recovery and injury prevention. Refer my walking schedule for stretching exercises.

Beginners Running Schedule

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Wk1Warm up 4 min walk,
Run 2 mins
Walk 2 mins
Repeat 8 times,
Warm down 4 min walk
Walk
40 mins
Warm-up 4 min walk,
Run 2 mins
Walk 2 mins
x8,
Warm down 4 min walk
Walk
40 mins
Day OffWarm-up 4 min walk,
Run 2 mins
Walk 2 mins
x8
Warm down 4 min walk,
Day Off
Wk2Warm-up 5 min walk,
Run 3 mins
Walk 3 mins
x5,
Warm down 5 min walk
Walk
40 mins
Warm-up 5 mins walk,
Run 4 mins
Walk 3 mins
x4,
Run 2 mins,
Warm down 5 min walk
Walk
40 mins
Day OffWarm-up 4 min walk,
Run 5 mins
Walk 3 mins
x4,
Warm down 4 min walk
Day Off
Wk3Warm-up 5 min walk,
Run 6 mins
Walk 3 mins
x3,
Run 3 mins,
Warm down 5 mins walk
Walk
40 mins
Warm-up 5 mins walk,
Run 7 mins
Walk 3 mins
x3,
Warm down 5 mins walk
Walk
40 mins
Day OffWarm-up 5 min walk,
Run 8 mins
Walk 3 mins
x2,
Run 8 mins,
Warm down 5 min walk
Day Off
Wk4Warm-up 5 min walk,
Run 9 mins
Walk 3 mins
x2,
Run 6 min,
Warm down 5 min walk
Walk
40 mins
Warm-up 5 min walk,
Run 10 mins
Walk 3 mins
x2,
Run 4 mins,
Warm down 5 min walk
Walk
40 mins
Day OffWarm-up 5 min walk,
Run 11 mins
Walk 3 mins
x2,
Run 2 mins,
Warm down 5 min walk
Day Off
Wk5Warm-up 5 min walk,
Run 12 mins
Walk 3 mins
x2,
Warm down 5 min walk
Walk
40 mins
Warm-up 4 mins,
Run 13 mins
Walk 3 mins
x2,
Warm down 4 min walk
Walk
40 mins
Day OffWarm-up 5 min walk,
Run 14 mins
Walk 3 mins
Run 13 mins
Warm down 5 mins walk
Day Off
Wk6Warm-up 5 min walk,
Run 10 mins
Walk 3 mins
x2,
Run 4 mins,
Warm down 5 min walk
Day OffWalk
30 mins
Day OffWarm-up 5 min walk,
Run 10 mins
Walk 3 mins
x2,
Run 4 mins,
Warm down 5 min walk
Day OffDay Off
Wk7Warm-up 5 min walk,
Run 15 mins
Walk 3 mins
Run 15 mins
Warm down 5 min walk
Walk
40 mins
Warm-up 5 mins,
Run 16 mins
Walk 3 mins
Run 11 mins
Walk down 5 min walk
Walk
40 mins
Day OffWarm-up 5 mins walk,
Run 17 mins
Walk 3 mins
Run 10 mins
Warm down 5 min walk
Day Off
Wk8Warm-up 5 min walk,
Run 18 mins
Walk 3 mins
Run 9 mins
Warm down 5 min walk
Walk
40 mins
Warm-up 5 min walk,
Run 19 mins
Walk 3 mins
Run 8 mins
Warm down 5 min walk
Walk
40 mins
Day OffWarm-up 5 min walk
Run 20 mins
Walk 2.5 mins
Run 7.5 mins
Warm down 5 min walk
Wk9Warm-up 5 min walk,
Run 22 mins
Walk 2.5 mins
Run 5.5 mins
Warm down 5 mins
Walk
40 mins
Warm-up 4 min walk,
Run 25 mins
Walk 2.5 mins
Run 4.5 mins
Warm down 4 min walk
Walk
40 mins
Day OffWarm-up 4 min walk,
Run 28 mins
Walk 2 mins
Run 2 mins
Warm down 4 mins walk
Day Off
Wk10Warm-up 5 min walk,
Run 30 mins
Warm down 5 mins
Walk
40 mins
Warm-up 4 min walk,
Run 32 mins
Warm down 4 min walk
Walk
40 mins
Day OffWarm-up 3 min walk,
Run 35 mins
Warm down 2 min walk
Congratulations
you've done it!!!

Consistency is the key, so aim for the 5 days per week…if you need more recovery time or need to take time off, remove one of the walking only days. The starting day can be charged to suit your needs but remember to keep the order the same. If feeling tired one week, don’t increase your time…stick to the previous week’s schedule.

Every 6th week have a down week, if this is too long try every 4th week but use this as recovery time, keep your running and walking short, this will help keep you fresh and motivated to keep the habit going. Week 6 of the schedule has been reduced and extra recovery days have been added.

When beginning it’s natural to feel a little tired or even have the odd sore muscle but don’t let this stop you from running/walking…even elite athletes have days like these too. If you are in pain its best to stop…have a rest day and if the pain continues see your doctor.

Make sure you’re well hydrated before each session and drink plenty of water after you finish.

If you have any questions feel free to contact me and when you complete this program please let me know how you got on. Have fun and all the best.

Check out the links for running shoes, running apparel, watches etc.



 

 

 

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7 thoughts on “Beginners Running Schedule

  1. Well detailed information for people who are wanting to ease into regular running. As you said, it’s important not to get ahead of yourself, and stick with the program. Like many things it’s a process. Best to follow the instructions until you’re ready to move to the next step. You obviously have a lot of experience at a high level, so you definitely know what you’re talking about!

    1. Hi Kylie

      Thanks for the feed-back. Yes I agree, if you follow things step by step the results will come…like most things in life. If you need any assistance I’m here to help.

      Thanks
      Murray

  2. This is a great workout to get started running again. I ran for the first time in about three years last week and I am looking forward to getting back in the habit of running. Thank you for this useful information!

  3. Running, hiking, biknig, stairmaster, Melts the pounds off quick. Drink only water and some high protein, low carb foods, and the pounds melt off quick.

    1. Hi Vonnapon
      Thanks for visiting my website. Yes I agree a combination of exercise and a healthy diet…will see the weight come off. As long as you are burning more calories than you consume, you will lose the weight.

      Murray

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