Are you looking to get started with running? This beginner running training schedule is the perfect way for a new runner to build up their endurance. It features very gradual increases in running so you’ll ease into it and won’t get discouraged.
To begin this program, you only need to be able to run for one minute at a time. Using a run/walk method, which alternates between intervals of running and intervals of walking, you’ll work your way up to running continuously for 20 minutes in 30 days.
Week 1:
- Day 1: After a 5-10 minute warm-up with a brisk walk, begin your run/walk intervals. Run at an easy pace for 1 minute, then walk for 5 minutes. Repeat that sequence 3 times. For your walk portions, make sure you’re not taking a leisurely stroll. You should pump your arms, so that your heart rate stays elevated. That way, you’ll still be getting a good cardiovascular workout and it will make the transition back to running easier.
- Day 2: Run at an easy pace for 1 minute, then walk for 4 minutes. Repeat that sequence 3 times. Try to work on using proper running form.
- Day 3: Rest.
- Day 4: Run at an easy pace for 2 minutes, then walk for 4 minutes. Repeat that sequence 3 times. Try to work on proper deep belly breathing to help avoid side stitches. You should be breathing in through your nose and mouth to get the maximum amount of oxygen, and exhaling through your mouth.
- Day 5: Rest or cross-train (activity other than running). If you don’t feel like taking a complete rest day today, you can do 30-45 minutes of a low-impact cross-training activity, such as swimming, walking, elliptical trainer, cycling, rowing, Pilates, yoga, and strength-training. Those types of cross-training days are considered to be rest days because they give the joints and muscles you use in running a break, reducing your risk of injury.
- Day 6: Run at an easy pace for 3 minutes, then walk for 3 minutes. Repeat that sequence 3 times.
- Day 7: Rest.
Week 2:
You’re doing great! This week you’re going to continue increasing the amount of time you’re running and decrease your walking intervals.
Here are your workouts for this week:
- Day 8: Run at an easy pace for 4 minutes, then walk for 2 minutes. Repeat that sequence 3 times.
- Day 9: Rest or cross-train.
- Day 10: Run at an easy pace for 5 minutes, then walk for 2 minutes. Repeat that sequence 3 times.
- Day 11: Run at an easy pace for 6 minutes, then walk for 2 minutes. Repeat that sequence 3 times.
- Day 12: Rest.
- Day 13: Run at an easy pace for 7 minutes, then walk for 2 minutes, then run at an easy pace for 7 minutes.
- Day 14: Rest or cross-train.
Week 3:
Running should feel a little bit easier this week. If you’re still struggling, don’t worry — you’ll start seeing improvements very soon, as long as your maintain your consistency.
Here are your workouts for this week:
- Day 15: Run at an easy pace for 8 minutes, then walk for 2 minutes. Repeat that sequence twice.
- Day 16: Rest.
- Day 17: Run at an easy pace for 10 minutes, then walk for 2 minutes. Repeat that sequence twice.
- Day 18: Rest or cross-train for 30-45 minutes.
- Day 19: Run at an easy pace for 12 minutes, then walk for 2 minutes, then run at an easy pace for 6 minutes.
- Day 20: Run at an easy pace for 13 minutes, then walk for 2 minutes, then run at an easy pace for 5 minutes.
- Day 21: Rest.
Week 4:
You now have three weeks of running under your belt, and you should be feeling really good about your progress. This week you’re going to keep making small increases in your running intervals.
Here are your workouts for this week:
- Day 22: Run at an easy pace for 14 minutes, then walk for 2 minutes, then run at an easy pace for 5 minutes.
- Day 23: Rest or cross-train for 30-45 minutes.
- Day 24: Run at an easy pace for 15 minutes, then walk for 2 minutes, then run at an easy pace for 4 minutes.
- Day 25: Rest.
- Day 26: Run at an easy pace for 16 minutes, then walk for 1 minute, then run at an easy pace for 4 minutes.
- Day 27: Rest or cross-train for 30-45 minutes.
- Day 28: Run at an easy pace for 18 minutes, then walk for 1 minute, then run at an easy pace for 3 minutes.
- Day 29: Rest.
- Day 30: Congratulations on making it to Day 30! Try walking for 5 minutes to begin and end the workout (your warm-up and cooldown), and run for 20 minutes in between.
