The Best Workout Schedule for Beginning Runners
For the beginning runner, you don’t want to start off trying to run a half marathon right out of the gate! Building up stamina and strength is a big part of running well. Here’s a workout schedule of how to progress from 0 to 30 minutes of running in a month. Remember, before starting workout 1 of week 1, you should already be able to walk for 30 minutes, four times a week. If you can’t do a given workout, don’t worry. Stay with that one until you can complete it, and move on to the next one only after you’ve mastered the prior one.
Before—and especially after—your workout, it’s a good idea to do some gentle stretching.
- Week 1
- Workout 1: Walk 10 minutes. Then, for the next 10 minutes, alternate running for 1 minute with walking for 1 minute. Walk 10 minutes.
- Workout 2: Walk 10 minutes. Then, for the next 15 minutes, alternate running for 1 minute with walking for 1 minute. Walk 5 minutes.
- Workout 3: Walk 10 minutes. Then, for the next 15 minutes, alternate running for 2 minutes with walking for 1 minute. Walk 5 minutes.
- Workout 4: Walk 5 minutes. Then, for 21 minutes, alternate running for 2 minutes with walking for 1 minute. Walk 4 minutes.
- Week 2
- Workout 1: Walk 5 minutes. Then, for the next 20 minutes, alternate running for 3 minutes with walking for 1 minute. Walk 5 minutes.
- Workout 2: Walk 5 minutes. Then, for the next 21 minutes, alternate running for 5 minutes with walking for 2 minutes. Walk 4 minutes.
- Workout 3: Walk 4 minutes. Then, for the next 24 minutes, alternate running for 5 minutes with walking for 1 minute. Walk 2 minutes.
- Workout 4: Walk 5 minutes. Then, for the next 22 minutes, alternate running for 8 minutes with walking for 3 minutes. Walk 3 minutes.
- Week 3
- Workout 1: Walk 5 minutes. Run 10 minutes. Walk 5 minutes. Run 5 minutes. Walk 5 minutes.
- Workout 2: Walk 5 minutes. Run 12 minutes. Walk 3 minutes. Run 5 minutes. Walk 5 minutes.
- Workout 3: Walk 10 minutes. Run 15 minutes. Walk 5 minutes.
- Workout 4: Walk 6 minutes. Run 18 minutes. Walk 6 minutes.
- Week 4
- Workout 1: Walk 5 minutes. Run 20 minutes. Walk 5 minutes.
- Workout 2: Walk 5 minutes. Run 22 minutes. Walk 3 minutes.
- Workout 3: Walk 3 minutes. Run 25 minutes. Walk 2 minutes.
- Workout 4: Run 30 minutes.
And there you have it—you’re now running a solid half hour! For more tips and advice, check out our Quick Guide, Running for Beginners: The Basics. Have a great run!
From The Complete Idiot’s Guide to Running, Second Edition, by Bill Rodgers and Scott Douglas
