This beginner running schedule is designed to encourage a new running habit. To get started with the training schedule, you only need to be able to run for 1 minute at a time. By the end of three weeks, you’ll be able to run/walk for 30 minutes and be on your way to continuing your new running habit.
Basics for Beginner Runners
Before getting started, if you’re brand new to running, get familiar with some basics about running with these articles:
- How to Start Running for Beginners
- Tips for Proper Running Form
- What Pace Should I Run?
- 14 Things Every New Runner Should Know
- Running Safety Tips
- 21 Golden Rules of Running
What to Expect With the Training Schedule
This beginner running schedule is a run/walk to continuous running program, so some of your workout instructions will displayed in run/walk intervals. The first number displayed will be the amount of minutes to run and the second number is the amount to walk. So, for example, 1/1 means run for 1 minute, then walk for 1 minute. When you see x 10, that means you repeat those intervals 10 times. So, 1/1 x 10 would be: Run 1 minute, walk 1 minute, 5 times, for a total of 20 minutes.
You should start each run with some warm-up exercises. Finish up with a 5-minute cool-down walk and some stretching.
Don’t run on the rest days. You should take off completely or do cross-training, which can be walking, biking, swimming, strength-training, or any other activity (other than running) that you enjoy.
Related: Should I Run Every Day?
3 Weeks to a 30 Minute Running Habit Training Schedule
Day 1: 1/1 x 10 (Run 1 minute, walk 1 minute, ten times, for a total of 20 minutes.)
Day 2: 1/1 x 10
Day 3: Rest
Day 4: 2/1 x 5, then 1/1 x 5
Day 5: 2/1 x 5, then 1/1 x 5
Day 6: Rest
Day 7: 2/1 x 6
Day 8: 3/1 x 4, then 1/1 x 4
Day 9: 2/1 x 6
Day 10: Rest
Day 11: 3/1 x 5
Day 12: 2/1 x 8
Day 13: Rest
Day 14: 3/1 x 5
Day 15: 4/1 x 4
Day 16: 2/1 x 8
Day 17: 5/1 x 4
Day 18: Rest
Day 19: 4/1 x 6
Day 20: 2/1 x 5
Day 21: 5/1 x 5
More About Starting a Running Habit
- How to Use Mini Habits to Start Running
- 5 Simple Strategies for Creating a Successful Running Habit
- How to Beat Running Excuses and Boost Motivation
- When Does Running Get Easier?
- 5 Mental Tricks to Keep you Running
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
