This plan is designed to help new runners develop consistency, build endurance, and gradually transition from run/walk sessions to continuous running.
Begin with time-based sessions that alternate between walking and jogging. Gradually increase the duration of the jogging intervals as you become more comfortable.
Progress toward continuous easy running while gradually increasing your time on your feet and long-run duration. A fourth weekly running day is introduced in Week 9.
Continue building your running base while introducing strides and moderate-effort running. An optional fifth day of easy running or cross-training is available.
1. This plan is designed for individuals who are new to running, have little athletic experience, or have not participated in sports or regular exercise for several years and want guidance on how to get started.
2. The plan begins with three scheduled running days per week. In Week 9, a fourth running day is introduced. During Weeks 13–16, an optional fifth day of easy running or cross-training is available.
3. Week 1 begins with three 30-minute run/walk sessions. By Week 16, the plan includes a 45-minute easy run with strides, a 45-minute easy-to-moderate run, a 60-minute easy run, a 30-minute easy run, and an optional day of easy running or cross-training.
4. Progress at a pace that allows you to recover between sessions. If you are not ready to progress to the next week, repeat the current week or continue using run/walk intervals as needed.
This plan is designed to help new runners develop consistency, build endurance, and gradually transition from run/walk sessions to continuous running.
Begin with time-based sessions that alternate between walking and jogging. Gradually increase the duration of the jogging intervals as you become more comfortable.
Progress toward continuous easy running while gradually increasing your time on your feet and long-run duration. A fourth weekly running day is introduced in Week 9.
Continue building your running base while introducing strides and moderate-effort running. An optional fifth day of easy running or cross-training is available.
1. This plan is designed for individuals who are new to running, have little athletic experience, or have not participated in sports or regular exercise for several years and want guidance on how to get started.
2. The plan begins with three scheduled running days per week. In Week 9, a fourth running day is introduced. During Weeks 13–16, an optional fifth day of easy running or cross-training is available.
3. Week 1 begins with three 30-minute run/walk sessions. By Week 16, the plan includes a 45-minute easy run with strides, a 45-minute easy-to-moderate run, a 60-minute easy run, a 30-minute easy run, and an optional day of easy running or cross-training.
4. Progress at a pace that allows you to recover between sessions. If you are not ready to progress to the next week, repeat the current week or continue using run/walk intervals as needed.
