Find the Beginners Running Program For You to Kickstart Your Running


The beginners running programs of Best-Running-Tips.com are a good way to start your running life. Safe, yet they make you fitter and deliver the wanted results.

I have got three running training programs for beginning runners.

All three of them are run/walk programs.

There is a reason for that:

I am a strong believer in the tortoise and the hare story.

I want you to start off slow and easy with your running program. I don't want you to get injured.


These are not the right programs for you, if you have a fair amount of experience with other sports. When you already have a certain level of fitness and can cover say 15 minutes of non-stop running, then these programs might be a little too easy.

However, I do get many happy users from these beginner running programs. These programs are perfect for you, when you have not run before and you can currently not run very far without stopping. There is not a lot of running involved in the first two, three weeks. Yes, this is true. That's exactly the power of these programs. Start off easy and build up from there.

running quote


So what if a running program takes a few weeks longer?

As long as it is safe with a minimum risk of overtraining. These programs will still make you run:


  • 15 minutes within 8 weeks - Beginners Running Program 1

  • 20 minutes within 10 weeks - Beginners Running Program 2 

  • 30 minutes within 12 weeks - Beginners Running Program 3


  • That's non-stop running. So at the end of the programs you'd be able to run 15, 20 or 30 minutes without stopping.

    I have had many people write to me after completing the running programs saying "I didn't think I had it in me. I didn't think it was possible. Yet, I followed the program and I could do it after all. Thanks so much, etc., etc...."


    beginner running programs infographic



    Ready for the next step?


    After being able to do 30 minutes non-stop, you might want to look into the following programs:

    Other Running Programs to Explore

    heart rate monitor running programs
    10k running program
    half marathon running program

    How To Pick the Right Schedule...


    It is hard to define what the most suiting beginners running program is for you. Think about what you want to achieve and by when. How confident are you? How fast do you need to see results?

    Do you want to run a 5k race in about three months time? An excellent goal I have to say. In that case the Beginners Running Program 3 is a fantastic program. It is setting you up for running 30 minutes non-stop which would generally get you reasonably close to a 5k distance.

    You could also start off with Beginners Running Program 1 or 2 and, when you are finished, continue with program no. 3. You wouldn't have to start all the way at the beginning of Program 3. You'd be able to start in week 6 (if first doing program 1) or week 7 (if first doing program 2).

    Whatever you do. Just pick one. The most important thing is to get you started. Start building the foundation for a healthier and happier life!


    beginners running program
    Embarking on a running program often leads
    to other, healthier lifestyle choices!


    How Do I Read the Schedules?


    OK. Suppose a workout is something like this: 3 x 5 min walk, 2 min run. Then this means you need to walk 5 minutes, then run 2 miniutes and repeat that sequence three times. So walk 5, run 2, walk 5, run 2, walk 5, run 2.

    How Fast Do I Walk?


    A walk in these running programs is a brisk walk. Not running, not speed-walking, but a brisk walk. So, try to not completely come to a stand-still or give in to your fatigue and start slumping through your walk. You will feel much better doing a brisk walk and you'll recover all the same.

    beginners running program

    How Fast Do I Run?


    This is very important. Many beginning runners run much and much too fast. I want you to run at a pace at which you would still be able to hold a conversation.

    This is often referred to as "easy pace" or "conversational pace" and is the biggest part of any sensible running training program you will use in the future. So, take it easy, cowboy or cowgirl... :)


    What If I Want to Run More or Less Than 3 Times per Week


    Running More
    This is definitely possible. You could step it up to 4 or 5 times of running per week. You have different options available to you, when you want to do that.

    Option 1 - Repeat certain workouts in a week, e.g. run the first workout twice, the second workout twice and the third workout once in a week, totalling five workouts. Option 2 - Progress faster through the program by just continuing the workouts in order. So, you could do the 3 workouts of week 1 and workout 1 and 2 of week 2 in one week.

    The world really is your oyster!

    Just make sure to not overdo it completely. I am a big fan of combining your running with alternative activities. E.g. do your 3 runs per week with at least one day break in between (e.g. Tue, Fri, Sun). Then do a brisk walk or exercise bike or weights on two or three other days.

    The real risk with going from zero running to five workouts in the week is that you'll get yourself injured. So stay sensible and keep that tortoise and hare story in mind. Don't fall victim to the "Too Much, Too Soon"-problem and get yourself injured.

    Running Less
    This is possible too. I have had people do these programs with 2 runs per week. In week 1 they do workout 1 and 2 of week 1. In week 2 they do workout 3 of the first week and workout 1 of the second week. And so on.

    If you are planning to do this, then I would strongly recommend combining this with cross-training. You need training stimulus at least three times per week to build up a level of fitness. The risk with only doing 1 or 2 workouts per week will be that you will hit a point where you can't progress anymore. So, keep this in mind.

    Warming-Up and Cooling-Down?


    beginners running program

    When you are walking or running at a very easy pace, then you can get away with not spending a lot of time warming-up.

    I am saying, you can get away with it, I am not saying it is the best way. The best thing to do would be to start with a dynamic warm-up. To read more about what to do before your run and after your run, check out my running stretches page.

    OK, I think that's about all you need to know at this point before starting with the running programs. Anything unclear?

    Then see the Running Programs FAQ below to see answers to questions or to ask your own question.

    BRT Newsletter



    Have a Question about the Running Programs ?

    Do you have a question about the running programs on this site?

    Ask it and I will tell you what you need to know!

    Make sure to add a little bit of detail in your question. It is generally very hard to answer questions that are only one or two lines long. Those types of questions usually get deleted.

    What Other Visitors Have Asked

    Click below to see questions from other visitors to this page...

    Running Too Slowly 
    Hello, a few months ago I started the Couch to 5K program. I'm getting very discouraged because I run so slowly -- it takes me about 14 minutes to run …

    Which Running Program to Do After One Year Absence from Running - But Still Fit? 
    Hi Love your site! I broke my toe 1 year ago. It was a bone defect and very slow to heal, so I've not run more than sporadically over this past year. …

    Preparing for a 5k 
    Hello, I'm a 21 female who is about 30 lbs overweight. I used to do sports in high school but haven't really run in a long time. I want to do a 5k in 3.5 …

    What Do I Do after Completing Beginners Running Program 3? 
    Hi, I have just started (a week ago) doing your #3 beginners running program and I really like it. My question is: once I can run 30 minutes straight …

    Beginners Running Program 2 Question 
    I am 46. Male. 5 ft 10 inches 83 kgs weight. I would like to follow your schedule Beginners Running Program 2 . Now just last week I had started walk/run …

    10k Running Program in 4 Days per Week 
    I want to run 4 days a week every other day. Can you recommend a 10K running program with this schedule? Answer by Dominique: Hi there, …

    Finding it Hard to Stay in Heart Rate Monitor Training zones 
    I have been following your 10k training program for 8 weeks. Up until week 8, I had not been using a heart rate monitor, however now that I am, I have …

    Beginner Running Program for More than Three Days per Week 
    Hi, I love your beginner running programs. But they only cover three days in the week. What if I want to run 7 days/week? Should I follow the …

    Running for Recruitment 
    I am running for an army recruitment which consists of a 5km run in 24 minutes. It will be about 1.5 months from now. What should I do to achieve my …

    Reading The Beginners Running Schedule 
    The first week on the beginning program show in week one that you work out day 1, 2 and 3. Do you only work out three days per week or do you repeat …

    Skipping Ahead in a Beginners Running Program 
    If i can do the walking easily, and feel I may be able to, for example, skip to week 6 of the beginner program 30 minutes in 3 months, would that be …

    Staying in Heart Rate Monitor Training Zones 
    I have trouble staying in Zone 1 when running outside. I feel like I am running as slowly as I possibly can and my heart rate is in Zone 2. It's …

    Running and Weight Training 
    I need to lose 70 lbs, and I have started to run. What weight training exercises should I include in my beginners running program so that it doesn't tax …

    Cross-Training with Beginners Running Program 
    I have just started the Beginners Running Program 3. I'm taking an exercise class at my local college in addition to the running program. The days …

    Choosing a Beginners Running Program 
    I have been running / walking for a bit over a month. I currently go around a mile or a little over, running 1 minute and then walking 1 minute. I …

    Week 2 Day 1 - Can't make it to 2-minute run 
    Hi, I am now at the 2nd week of the 20 min beginner running program of yours. On day 1, I am supposed to do 7 minute of brisk walking combined with …

    Is Weight a Factor When Beginning to Run? 
    I am over 200 pounds and wondering if I can safely participate in one of the beginning running programs on your site. Or should I wait until I drop a significant …

    Beginner Running Programs - Rest Days FAQ 
    Can I walk for 20 or 30 minutes on off days between workouts on the beginner running program 3? Answer by Dominique: Hi there, Thanks for …

    In a week ... is there a sequence recommended in the workouts? 
    Hi Dominique, I will start following your Half Marathon Running Program :D Since it is 4 workouts per week, I understand that it will be advisable to …

    What's after Beginner Running Program 1? 
    Hi! I'm currently working on your beginner program 1, and I'd like to work my way up to 30 minutes. After I complete program 1, do I move on to week …

    Beginners Running Program Completed. What Next? 
    Dear Dominique, I have used your beginners programme 3 and am now running safely for 30 mins solid. I am covering 3 to 3.5 miles in that 30 minutes, …

    Cardiovascular Improvement - What Type of Running is Best for the Heart? 
    Is there research - any article that I can read-that shows what is best for the heart - jogging for more time or running faster for less time??? Thx, …

    Breathing While Running 
    Is breathing via the mouth dangerous? And by not breathing via my nose, will I risk not getting any stamina? Answer by Dominique: Hi there, …

    Running in the Hills 
    I am a beginner runner, I have been trying to run in my neighbourhood. There are quite a few steep hills, actually there are more hills then flat areas …

    Click here to write your own.

    Trouble Getting Past 3 Min Run 
    After about 3 decades of not running I am back. But at 57 and overweight I really have a lot of trouble getting past the 3 minute run. I am now about …

    Continue my Beginners Running Program or...? 
    I have been following your Beginners Running Program 1 (15 minutes in 8 weeks). I am now on week three, day one. At the gym today I did not manage …

    Beginners Program with Heart Rate Monitor 
    How can I adapt your Beginners Program 3 (30 minutes in 12 weeks) to my heart rate monitor? I've been trying to complete your program using my heart …

    Click here to write your own.


    Home > Beginner Running Tips > Beginners Running Program Page


    Like this page:


    Share this page:


    Like this site:


    [?] Subscribe To This Site

    XML RSS
    follow us in feedly
    Add to My Yahoo!

    Helpful
    Resources

    • Beginner Running Tips

      Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

    • Running for Weight Loss

      Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

    • Running Training

      The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

    • 5k Running Tips

      The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

    • 10k Running Tips

      The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

    • Marathon Running Tips

      The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!




    What's New?

    1. Five Tips for Running the Mile

      Want to improve your mile time? Here are some tips for running the mile that should help make you faster.

      Read more

    2. What is The Best Way to Train for a Beginning Runner?

      I have been running for a little over a month. I seem to be in decent shape for a former smoker. I started with 2 miles per run, twice a week for the

      Read more

    3. Is Distance Running Bad For You?

      Hi, I'm Anne, a 45-year-old who has newly discovered my love for running. I started three months ago when I participated in a fun run during which

      Read more

    4. Beginner Running with Ankle Pain

      I am 48 years old and I started running a couple weeks ago. You know run, walk when needed type stuff. I have gone out about five times doing pretty

      Read more

    5. Can Only Run Three Consecutive Days

      I am a truck driver who works every Monday morning to Thursday evening on the road. I am either driving or sleeping on the road and my truck only

      Read more