Running Plan for Beginners

Running Plan for Beginners

Photo By: jean-louis zimmermann

Whether you are planning on running a race or running to lose weight, it is a good idea to have a running plan. Below is a running plan for beginners which will help keep you motivated and give you some guidelines to start moving! The below schedule mixes walking and jogging for eight weeks (three days a week). This way you can exercise for longer without stressing your body out by jogging the full allotted time.

This is also considered “interval training” which helps boost your metabolism.


First there are a few notes when looking over and using this running plan for beginners:

  1. Make sure you are cleared by a doctor to start exercising
  2. This plan is just a guideline and should be utilized as such
  3. You can adapt this running plan as much as you want! You know your body and limits
  4. Feel free to skip weeks if it is too easy or repeat weeks if you need more time
  5. Try to take a break between days. If you want to exercise, try walking for a bit.

Week

Day #1

Day #2

Day #3

1

4 min jogging
4 min walking
(repeat 2x)

4 min jogging
4 min walking
(repeat 2x)
5 min jogging
5 min walking
(repeat 2x)
2 4 min jogging
4 min walking
(repeat 2x)
4 min jogging
4 min walking
(repeat 2x)
5 min jogging
5 min walking
(repeat 2x)
3 5 min jogging
5 min walking
(repeat 2x)
5 min jogging
5 min walking
(repeat 2x)
4 min jogging
4 min walking
(repeat 3x)
4 4 min jogging
4 min walking
(repeat 3x)
5 min jogging
5 min walking
(repeat 2x)
5 min jogging
5 min walking
(repeat 3x)
5 4 min jogging
4 min walking
(repeat 3x)
5 min jogging
5 min walking
(repeat 3x)

7 min jogging
3 min walking
(repeat 3x)

6 5 min jogging
5 min walking
(repeat 3x)
5 min jogging
5 min walking
(repeat 3x)
7 min jogging
3 min walking
(repeat 3x)
7 5 min jogging
5 min walking
(repeat 3x)
6 min jogging
4 min walking
(repeat 3x)
8 min jogging
2 min walking
(repeat 3x)
8 6 min jogging
5 min walking
(repeat 3x)
6 min jogging
5 min walking
(repeat 3x)
 10 min jogging
10 min walking
(repeat 2x)

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