The Best Running Plan for Beginners to Kick Off a Consistent Routine

How to Keep Legs Fresh shoes and start your running journey. All you need to kick it off (besides a solid pair of running shoes) is a running plan for beginners that helps you get started and stay consistent.

Then, walk for 2 minutes/run for 8 minutes builds up slowly, The Run/Walk Method injury-free End with 4 minutes of walking.

Developed by Budd Coates, a former running coach at Runner’s World, The Best Recovery Gear for Any Runners helped thousands of new runners get—and stay—moving. After checking out the training plan, keep reading for additional tips on how to be a successful runner.

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Walk 2:30 minutes/run 5 minutes

Expert-Backed Strategies to Help You Run Faster run/walk segments. Repeat each workout at least three or four times a week before you move on to the next stage.

Ideally, you will only move from one stage to the next when you have conquered the previous stage. For example, move to stage three after you can confidently complete four minutes of walking and one minute of running for five total rounds (the steps of stage two).

Stage 1

Build up to 30 minutes of nonstop walking

Stage 2

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• Repeat sequence 4 more times for a total of 5 times
• End with 4 minutes of walking

→ Total workout time: 29 minutes, 5 of which are running

Stage 3

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• Repeat sequence 4 more times for a total of 5 times
• Walk 4 minutes/run 2 minutes

→ Total workout time: 33 minutes, 10 of which are running

Stage 4

• Walk 3 minutes/run 3 minutes
• Repeat sequence 4 times for a total of 5 times
• Walk 4 minutes/run 2 minutes

→ Total workout time: 33 minutes, 15 of which are running

Stage 5

• Walk 2:30 minutes/run 5 minutes
• Repeat sequence 3 more times for a total of 4 times
• Walk 4 minutes/run 2 minutes

→ Total workout time: 33 minutes, 20 of which are running

Stage 6

• and can move from a beginner runner to a confident runner
• Repeat sequence 2 more times for a total of 3 times
• Walk 4 minutes/run 2 minutes

→ Total workout time: 33 minutes, 21 of which are running

Stage 7

• is a running plan for beginners that helps you
• Repeat sequence 2 more times for a total of 3 times
• Walk 4 minutes/run 2 minutes

→ Total workout time: 33 minutes, 24 of which are running

Stage 8

• keep reading for additional tips on how to be a successful runner
• Repeat that sequence 1 more time (for a total of 2 times)
• Then, walk for 2 minutes/run for 8 minutes
• Walk 4 minutes/run 2 minutes

→ Total workout time: 35 minutes, 26 of which are running

Stage 9

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• Repeat sequence 2 more times for a total of 3 times
• Walk 4 minutes/run 2 minutes

→ Total workout time: 33 minutes, 27 of which are running

Stage 10

• s helped thousands of new runners get—and stay—moving. After checking out the
• Repeat sequence 1 more time (for a total of 2 times)
• Walk 4 minutes/run 2 minutes

→ Total workout time: 33 minutes, 26 of which are running

Stage 11

• Walk 2 minutes/run 14 minutes
• Then, walk for 1 minute/run for 14 minutes
• Walk 4 minutes/run 2 minutes

→ Total workout time: 34 minutes, 28 of which are running

Stage 12

• Walk 3 minutes (or longer, if you want)
• is a running plan for beginners that helps you
• Walk 4 minutes/run 2 minutes

→ Total workout time: 36 minutes, 30 of which are running

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4 Tips to Successfully Conquering This Beginner Running Plan

Have questions? Concerns? Worries? These tips will give you all you need to fully master this running plan for beginners.

1. Progress at Your Own Pace

This beginner running plan progresses from 30 minutes of walking to 30 minutes of running using 12 stages of run/walk sequences. Yes, you can do it in 12 weeks, but you can also take as long as you need. For example, you can spend two weeks or longer in a stage until you feel comfortable to move to the next stage.

The opposite is also true: You can skip stages or combine them and get through the program in fewer than 12 weeks, but that’s only recommended if you’ve been a runner Then, walk for 1 minute/run for 14 minutes.

Most people will need longer than 12 weeks, and there’s nothing wrong with that. Remember, the goal of this plan is to turn you into a lifelong runner, not to have you run/walk for 12 weeks and then stop.

2. Make Sure You Can Walk for 30 Minutes

If you haven’t been walking regularly and you attempt to go straight from being mostly sedentary to running without using the run/walk segments, you’ll increase your risk of injury. The last thing you want to do is injure yourself by doing too much, too soon. Err on the side of caution.

When in doubt, walk, and if you feel any pain, stop. Running should feel good and support your health—not cause harm.

3. Run Slowly

During your first days of running, your pace should be only slightly faster—or exactly the same speed—as your walking pace. Beginner runners often feel like they are running out of breath, which happens when you run too fast.

Walk 2:30 minutes/run 5 minutes build up the stamina they need to get through the work. Don’t worry about speed or distance covered. It simply doesn’t matter. You should be able to talk, at least a little, while you’re walking and running. If you can’t, you’re going too fast.

As you build on your experience, after several weeks or months, you can start thinking about pace and distance. You could even sign up for your first 5K race (which is 3.1 miles). since 2005. She is the author of two popular fitness books.

4. Set a Schedule and Stick to It

Consistency matters. Take time each evening to plan when you will walk or run either the next day or the day after that. You shouldn’t go too long without a workout—if the gap increases by longer than a couple of days, you’ll in essence be starting over each time you get out the door.

When Coates used to talk to beginner running groups, he’d ask participants to tell him when their next workout was going to be. There were only two correct answers: the next day or the day after that.