If you recently read my post about How to Begin Running, or listened to my Podcast Episode about Running, then you know I created 2 free running programs to help you incorporate running into your fitness routine. Please keep in mind that my mom, who was a huge runner, helped me with these plans but neither of us are professionals! Before you incorporate any running into your fitness routine, please progress slowly to avoid injury.

We have created 2 programs, 1 for a beginner and 1 for an intermediate runner. The beginner program are for those that don’t currently run or have a fitness routine, but are looking to begin running and developing a fitness routine. Intermediate are for those that currently have a fitness routine, but are looking to add running into your weekly regimen.

For a beginner who needs to build up to 1 mile (10-12 minutes) of running without stopping, there are lots of good apps. “Couch25K” and “None2Run” are both good walk/run programs to get you running. Both programs are behind a paywall but C25K is an 8 week program, N2R is 12 weeks, and both will get you running 30 minutes continuously.

If you can run 1 mile (about 10-12 minutes) without needing to stop, then you can safely ramp up your time and distances over a course of 6-8 weeks to incorporate 3-5 mile (or 30-50 minute) runs into your weekly cardio sessions. 

Try not to jump your distance and time up too fast. Even if your “long” run on the weekend seems like it’s only half a mile or 5 minutes longer than last week, it’s still your long run. Your total distance and time for the week should not increase more than 10-20% over the previous week. Slow and steady. 

You will notice the plan below is in minutes. Running by minutes rather than distance has helped SO MUCH with running. Once I started going by the minutes rather than the miles, I was able to run more and fall in love with it. If you need to run/walk the time, go for it! If you hit .5 miles in 10 minutes, awesome! If you hit 1.5 miles in 10 minutes, awesome! It’s about time on feet, not distance. Take it slow and run for time.

BEGINNER RUNNING PLAN

Here’s a plan for beginners who want to be able to run for 30 minutes several times a week. 

	Mon	Tue	Wed	Thu	Fri	Sat	Sun	TOTAL
Week 1	strength / yoga	run 10 minutes	rest	run 10 minutes	strength / yoga	run 10 minutes	30 minute walk	30 minutes
Week 2	strength / yoga	run 12 minutes	rest	run 10 minutes	strength / yoga	run 15 minutes	30 minute walk	37 minutes
Week 3	strength / yoga	run 15 minutes	rest	run 10 minutes	strength / yoga	run 17 minutes	30 minute walk	42 minutes
Week 4	strength / yoga	run 17 minutes	rest	run 10 minutes	strength / yoga	run 20 minutes	30 minute walk	47 minutes
Week 5	strength / yoga	run 20 minutes	rest	run 10 minutes	strength / yoga	run 22 minutes	60 minute walk	50 minutes
Week 6	strength / yoga	run 22 minutes	rest	run 10 minutes	strength / yoga	run 25 minutes	60 minute walk	57 minutes
Week 7	strength / yoga	run 25 minutes	rest	run 15 minutes	strength / yoga	run 25 minutes	60 minute walk	65 minutes
Week 8	strength / yoga	run 25 minutes	rest	run 20 minutes	strength / yoga	run 30 minutes	60 minute walk	75 minutes

Week 9 and on: 30 minutes per day is your typical run. 

INTERMEDIATE RUNNING PLAN

Here’s a plan for intermediate runners who want to be able to run for 60 minutes several times a week. If you want to, you can add a second strength/yoga workout after your short run day (Thursday in this plan). 

	Mon	Tue	Wed	Thu	Fri	Sat	Sun	TOTAL
Week 1	run 10 minutes	strength / yoga	run 10 minutes	run 10 minutes	rest	run 20 minutes	45 minute walk	50 minutes
Week 2	run 20 minutes	strength / yoga	run 10 minutes	run 10 minutes	rest	run 25 minutes	45 minute walk	65 minutes
Week 3	run 25 minutes	strength / yoga	run 10 minutes	run 10 minutes	rest	run 30 minutes	45 minute walk	75 minutes
Week 4	run 30 minutes	strength / yoga	run 20 minutes	run 10 minutes	rest	run 30 minutes	45 minute walk	90 minutes
Week 5	run 30 minutes	strength / yoga	run 20 minutes	run 20 minutes	rest	run 35 minutes	60 minute walk	105 minutes
Week 6	run 30 minutes	strength / yoga	run 30 minutes	run 20 minutes	rest	run 40 minutes	60 minute walk	120 minutes
Week 7	run 40 minutes	strength / yoga	run 30 minutes	run 20 minutes	rest	run 50 minutes	60 minute walk	140 minutes
Week 8	run 50 minutes	strength / yoga	run 30 minutes	run 30 minutes	rest	run 60 minutes	60 minute walk	170 minutes

Week 9 and on: 60 min / 50 min / 30 min / 60 min is a good 4-day split that gives you 200 minutes of running per week. Keep 1 mid-week run as a shorter distance to add in strength training or work on speed during your run. 

I have a list of my favorite Running Products here if you are a beginner and not sure where to start.

I hope this running plan helps you get started! Please remember to progress slowly. If you need to repeat week 1 for 4 weeks until you feel comfortable moving onto week 2, then please do! Take the weeks and distances at your own pace (literally), and enjoy the journey!