Beginners Running Program 1

15 Minutes in 8 Weeks



Beginners Running Program 1 takes you from no running at all to 15 minutes of non-stop running in 8 weeks, with three sessions a week that mix walking with short, gentle bursts of running. Below you'll find where to start, the pace rules for walking and running, what to do if a week feels too hard, the full week-by-week schedule, and links to other running programs.

beginners running program
It's safe, it delivers real results, and by the end you'll want more. I promise you that.

I designed this program to start very gently. Too easy for some, hard for others — no single program can please everyone.

If the start feels too easy, just hop in at a later week. Week 4 is a sensible entry point for anyone with a little base already. Or follow the links further down the page to other running programs that might suit you better.

I very purposely built the beginner running programs on this site with one person in mind — somebody who is very, very new to running. You come from a low base of fitness, and you want a safe way to get introduced to running. This program — or one of the others on this site — will serve you well.

And don't doubt for a moment that you can do this. The program progresses week by week in a sensible, manageable way. Trust the process.
Landed on this page via a search engine or a link somewhere on the internet?


Then I'd recommend you check out the following pages before you start:

beginners running program
  • Introduction to the beginners running programs including the Running Programs FAQ — this page covers everything you need to know: how fast to run, how fast to walk, how to read the schedule, and more.


  • The Most Important Beginner Running Tips — quite a read, but it covers the essentials when you are starting out.


    • Most of starting your running career is reasonably straightforward. That said, if you have questions, check those pages first — a lot of what you're wondering has already been answered there.

    Just for completeness, here are the most important instructions:

  • The walking in this program should be a brisk walk.


  • The running should be slow — a gentle jog is all I'm asking of you. Slow enough that you could hold a conversation with someone running alongside you.


  • Follow the program in the sequence laid out. Each week is progressively harder, but never undoable.


  • Finding a particular week tough? If you can run 6 minutes non-stop but 7 is too hard, repeat the week — or build up more slowly. Try 6 minutes 30 seconds before attempting 7. Take an extra session if you need it.



    • Beginners Running Program




    I hope this program — or one of the others on the site — is exactly what you need to get started.


    Here are Some Other Running Programs

    beginners running program 2
    beginners running program 3
    10k running program for beginners
    half marathon running program

    Beginners Running Program 1
    Run 15 minutes in 8 weeks



    1
    6 min walk
    6 min walk,
    1 min run
    8 min walk,
    1 min run
    Exercise
    Time
    6
    7
    9
    22
    Time
    Running
    0
    1
    1
    2
    2
    2 x
    4 min walk,
    1 min run
    1 x
    8 min walk,
    2 min run
    2 x
    5 min walk,
    2 min run
    Exercise
    Time
    10
    10
    14
    34
    Time
    Running
    2
    2
    4
    8
    3
    1 x
    7 min walk,
    3 min run
    2 x
    4 min walk,
    2 min run
    1 x
    3 min walk,
    3 min run
    1 x
    5 min walk,
    2 min run
    Exercise
    Time
    10
    12
    13
    35
    Time
    Running
    3
    4
    5
    12
    4
    2 x
    3 min walk,
    3 min run
    1 x
    4 min walk,
    3 min run
    1 x
    5 min walk
    2 min run
    1 x
    3 min walk,
    3 min run
    1 x
    4 min walk
    4 min run
    Exercise
    Time
    12
    14
    14
    40
    Time
    Running
    6
    5
    7
    18
    5
    2 x
    3 min walk,
    4 min run
    2 x
    4 min walk,
    4 min run
    1 x
    4 min walk,
    5 min run
    1 x
    4 min walk,
    4 min run
    Exercise
    Time
    14
    16
    17
    47
    Time
    Running
    8
    8
    9
    25
    6
    2 x
    3 min walk,
    5 min run
    2 x
    2 min walk,
    5 min run
    2 x
    2 min walk,
    6 min run
    Exercise
    Time
    16
    14
    16
    46
    Time
    Running
    10
    10
    12
    32
    7
    2 x
    2 min walk,
    6 min run
    1 x
    1 min walk,
    7 min run
    1 x
    2 min walk,
    6 min run
    2 x
    1 min walk,
    7 min run
    Exercise
    Time
    16
    16
    16
    48
    Time
    Running
    12
    13
    14
    39
    8
    1 x
    1 min walk,
    9 min run
    1 x
    1 min walk
    6 min run
    1 x
    1 min walk,
    12 min run
    1 x
    1 min walk,
    3 min run
    15 min run
    Exercise
    Time
    17
    17
    15
    49
    Time
    Running
    15
    15
    15
    45


    Some Other Pages You May Like


    Beginners Running Program 2 Beginner Running Program Rest Days FAQ Run/Walk Race-Day Strategy Run/Walk Progression: 5K to Half Marathon to Marathon First-Month Running Schedules by Starting Fitness Level Running With Asthma or Other Lung Conditions Running Form for Hills and Speedwork 5k Running Tips


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    About the author

    Dominique de Rooij

    Dominique de Rooij (Dom)

    Advanced Running Coach certified by Athletics Australia with 20 years of writing about running and over a decade coaching runners — from first-timers to marathoners. Dom's beginner programs have guided thousands of runners and been praised above plans from Jeff Galloway, Hal Higdon, and Runner's World. Now over 50, Dom still loves trail running, parkrun, and the coffee after.



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