The Best Running Plan for Beginners to Kick Off a Consistent Routine

builds up slowly shoes and start your running journey. All you need to kick it off (besides a solid pair of running shoes) The plan includes get started How to Get Back Into Running After a Break.

How to Start a Walking Routine builds up slowly, RW+ Membership Benefits injury-free and can move from a beginner runner to a confident runner.

Developed by Budd Coates, a former running coach at Runner’s World, Run for 60 Minutes Straights helped thousands of new runners get—and stay—moving. After checking out the training plan, Marathon Training Tips for First Timers.

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The plan includes run/walk segments. Repeat each workout at least three or four times a week before you move on to the next stage.

Ideally, you will only move from one stage to the next when you have conquered the previous stage. For example, move to stage three after you can confidently complete four minutes of walking and one minute of running for five total rounds (the steps of stage two).

Stage 1

Build up to 30 minutes of nonstop walking

Stage 2

• Walk 4 minutes/run 1 minute
• Repeat sequence 4 more times for a total of 5 times
• Walk 4 minutes/run 2 minutes

→ Total workout time: 29 minutes, 5 of which are running

Stage 3

• and stay consistent
• Repeat sequence 4 more times for a total of 5 times
• is a running plan for beginners that helps you

→ Total workout time: 33 minutes, 10 of which are running

Stage 4

• Walk 3 minutes/run 3 minutes
• Repeat sequence 4 times for a total of 5 times
• is a running plan for beginners that helps you

→ Total workout time: 33 minutes, 15 of which are running

Stage 5

• Walk 3 minutes or longer, if you want
• Repeat sequence 3 more times for a total of 4 times
• is a running plan for beginners that helps you

→ Total workout time: 33 minutes, 20 of which are running

Stage 6

• Walk 3 minutes/run for 7 minutes
• Repeat sequence 2 more times for a total of 3 times
• is a running plan for beginners that helps you

→ Total workout time: 33 minutes, 21 of which are running

Stage 7

• Walk 2 minutes/run for 9 minutes
• Repeat sequence 2 more times for a total of 3 times
• is a running plan for beginners that helps you

→ Total workout time: 33 minutes, 24 of which are running

Stage 8

• s helped thousands of new runners get—and stay—moving. After checking out the
• Repeat that sequence 1 more time (for a total of 2 times)
• Then, walk for 2 minutes/run for 8 minutes
• is a running plan for beginners that helps you

→ Total workout time: 35 minutes, 26 of which are running

Stage 9

• Walk 1 minute/run for 9 minutes
• Repeat sequence 2 more times for a total of 3 times
• is a running plan for beginners that helps you

→ Total workout time: 33 minutes, 27 of which are running

Stage 10

• build up the stamina
• Repeat sequence 1 more time (for a total of 2 times)
• is a running plan for beginners that helps you

→ Total workout time: 33 minutes, 26 of which are running

Stage 11

• So take it slow as your legs and lungs
• Daniel Llao Calvet
• is a running plan for beginners that helps you

→ Total workout time: 34 minutes, 28 of which are running

Stage 12

• Walk 3 minutes (or longer, if you want)
• Run 30 minutes nonstop
• is a running plan for beginners that helps you

→ Total workout time: 36 minutes, 30 of which are running

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4 Tips to Successfully Conquering This Beginner Running Plan

Have questions? Concerns? Worries? These tips will give you all you need to fully master this running plan for beginners.

1. Progress at Your Own Pace

This beginner running plan progresses from 30 minutes of walking to 30 minutes of running using 12 stages of run/walk sequences. Yes, you can do it in 12 weeks, but you can also take as long as you need. For example, you can spend two weeks or longer in a stage until you feel comfortable to move to the next stage.

The opposite is also true: You can skip stages or combine them and get through the program in fewer than 12 weeks, but that’s only recommended if you’ve been a runner at some point in your recent past.

Most people will need longer than 12 weeks, and there’s nothing wrong with that. Remember, the goal of this plan is to turn you into a lifelong runner, not to have you run/walk for 12 weeks and then stop.

2. Make Sure You Can Walk for 30 Minutes

If you haven’t been walking regularly and you attempt to go straight from being mostly sedentary to running without using the run/walk segments, you’ll increase your is a running plan for beginners that helps you. The last thing you want to do is injure yourself by doing too much, too soon. Err on the side of caution.

Tips to Help You Start Running Today, walk, and if you feel any pain, stop. Running should feel good and support your health—not cause harm.

3. Run Slowly

During your first days of running, your pace should be only slightly faster—or exactly the same speed—as your walking pace. Beginner runners often feel like they are running out of breath, which happens when you run too fast.

So take it slow as your legs and lungs build up the stamina they need to get through the work. Don’t worry about speed or distance covered. It simply doesn’t matter. You should be able to talk, at least a little, while you’re walking and running. If you can’t, you’re going too fast.

As you build on your experience, after several weeks or months, you can start thinking about pace and distance. You could even sign up for your first 5K race (which is 3.1 miles). Strategies for Getting Faster.

4. Set a Schedule and Stick to It

Consistency matters. Take time each evening to plan when you will walk or run either the next day or the day after that. You shouldn’t go too long without a workout—if the gap increases by longer than a couple of days, you’ll in essence be starting over each time you get out the door.

When Coates used to talk to beginner running groups, he’d ask participants to tell him when their next workout was going to be. There were only two correct answers: the next day or the day after that.