Find the Beginners Running Program For You to Kickstart Your Running
I have got three running training programs for beginning runners.
All three of them are run/walk programs.
There is a reason for that:
I am a strong believer in the tortoise and the hare story.
Too many beginning runners have their running career cut short because of one reason. They start off way too enthusiastically. They want quick results. They run too much. And too fast. And then they get injured.
What I would really like you to do is to start off slow and easy with your running program. Build up slowly. Make small steps forward. And avoid injury.
Already able to run 10-15 minutes without stopping? Then these may not be the right running programs for you. They may be too easy, especially at the start. Maybe step into Beginners Running Program 3 towards the end of the program to build up to 30 minutes of running. But I wouldn't start completely at the beginning.
When you are not yet at that level, I am pretty sure these running programs are going to delight you. I get so many happy users. It's great to get messages from (previously) non-runners who tell me they have completed their first 5k or that they have built up their confidence and fitness with help from these programs.
So, these programs are perfect for you, when you have not run before and you can currently not run very far without stopping. There is not a lot of running involved in the first two, three weeks. Yes, this is true. That's exactly the power of these programs. Start off easy and build up from there.
So what if a running program takes a few weeks longer?
As long as it is safe with a minimum risk of overtraining. These programs will still make you run:
That's non-stop running. So at the end of the programs you'd be able to run 15, 20 or 30 minutes without stopping.
I have had many people write to me after completing the running programs saying "I didn't think I had it in me. I didn't think it was possible. Yet, I followed the program and I could do it after all. Thanks so much, etc., etc...."
Ready for the next step?
After being able to do 30 minutes non-stop, you might want to look into the following programs:
Other Running Programs to Explore
How To Pick the Right Schedule...
It is hard to define what the most suiting beginners running program is for you. Think about what you want to achieve and by when. How confident are you? How fast do you need to see results?
You could also start off with Beginners Running Program 1 or 2 and, when you are finished, continue with program no. 3. You wouldn't have to start all the way at the beginning of Program 3. You'd be able to start in week 6 (if first doing program 1) or week 7 (if first doing program 2).
Whatever you do. Just pick one. The most important thing is to get you started. Start building the foundation for a healthier and happier life!
Embarking on a running program often leads
to other, healthier lifestyle choices!
How Do I Read the Schedules?
OK. Suppose a workout is something like this: 3 x 5 min walk, 2 min run. Then this means you need to walk 5 minutes, then run 2 minutes and repeat that sequence three times. So walk 5, run 2, walk 5, run 2, walk 5, run 2.
How Fast Do I Walk?
A walk in these running programs is a brisk walk. Not running, not speed-walking, but a brisk walk. So, try to not completely come to a stand-still or give in to your fatigue and start slumping through your walk. You will feel much better doing a brisk walk and you'll recover all the same.
How Fast Do I Run?
This is very important. Many beginning runners run much and much too fast. I want you to run at a pace at which you would still be able to hold a conversation.
This is often referred to as "easy pace" or "conversational pace". It should be the cornerstone of your running. Just a gentle jog will do. So, take it easy, cowboy or cowgirl... :)
What If I Want to Run More or Less Than 3 Times per Week
Running More
This is definitely possible. You could step it up to 4 or 5 times of running per week. You have different options available to you, when you want to do that.
Option 1 - Repeat certain workouts in a week, e.g. run the first workout twice, the second workout twice and the third workout once in a week, totalling five workouts. Option 2 - Progress faster through the program by just continuing the workouts in order. So, you could do the 3 workouts of week 1 and workout 1 and 2 of week 2 in one week.
The world really is your oyster!
Just make sure to not overdo it completely. I am a big fan of combining your running with alternative activities. E.g. do your 3 runs per week with at least one day break in between (e.g. Tue, Fri, Sun). Then do a brisk walk or exercise bike or strength training on two or three other days.
The real risk with going from zero running to five workouts in the week is that you'll get yourself injured. So stay sensible and keep that tortoise and hare story in mind. Don't fall victim to the "Too Much, Too Soon"-problem and get yourself injured.
Running Less
This is possible too. I have had people do these programs with 2 runs per week. In week 1 they do workout 1 and 2 of week 1. In week 2 they do workout 3 of the first week and workout 1 of the second week. And so on.
Planning to do this? Then I would strongly recommend combining this with cross-training. This could be by making sure you walk 2-3 times per week for 15-30 minutes. You need training stimulus at least three times per week to build up a level of fitness. The risk with only doing 1 or 2 workouts per week will be that you will hit a point where you can't progress anymore. Simply because you are not doing enough exercise. So, keep this in mind.
Warming-Up and Cooling-Down?
I am saying, you can get away with it, I am not saying it is the best way. The best thing to do would be to start with a dynamic warm-up. To read more about what to do before your run and after your run, check out my running stretches page.
OK, I think that's about all you need to know at this point before starting with the running programs. Anything unclear?
Then see the Running Programs FAQ below to see answers to questions or to ask your own question.
All that is left to do is to pick your running program and start your running journey!
Have a Question about the Running Programs ?
Do you have a question about the running programs on this site?
Ask it and I will tell you what you need to know!
Make sure to add a little bit of detail in your question. It is generally very hard to answer questions that are only one or two lines long. Those types of questions usually get deleted.
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