The hardest part of running is the first two weeks. Most beginners go out too fast, feel terrible and stop. This plan avoids that by mixing walking and running, and growing slowly.
Do each session three times a week, with a rest day in between.
The plan
| Week | Each session |
|---|---|
| 1 | Run 1 min, walk 2 min. Repeat 8 times |
| 2 | Run 2 min, walk 2 min. Repeat 6 times |
| 3 | Run 4 min, walk 1 min. Repeat 5 times |
| 4 | Run 8 min, walk 1 min. Repeat 2 times, then run 4 min |
Always start with 5 minutes of brisk walking and finish with 5 minutes of easy walking.
Run slower than you think
Your running pace should feel easy enough to talk in full sentences. If you can't, slow down. Slow running still builds your heart, lungs and legs, and it keeps you injury-free.
A good check: if your breathing is loud, you are going too fast.
What you need
- Comfortable running shoes. They don't need to be expensive, but they should fit well.
- Clothes you can move in.
- A phone with JogStats to track your time, pace and distance.
If a week feels too hard
Repeat it. There is no prize for finishing in exactly four weeks. Being able to run 20 minutes in six weeks is still a win.
After week 4
Keep running three times a week and add a few minutes every week. Many people run their first 5 km within two months of starting this plan.
And every route you run in JogStats claims zones on your city map, so every session also grows your territory.