Beginners Running Program 1

15 Minutes in 8 Weeks

This beginners running program is safe, but delivers results.

You'll get from couch to 15 minutes of solid running in only 8 weeks!

And after that you will want more. I promise you that!

This beginner running program starts very gently. Too easy for some. Hard for others.


It is hard to please everyone with one running program!


Feel that the start is too easy? Then just start at a later week, e.g. why not hop into the schedule at week 4 or so?

Or follow the links down the page to other running programs that might suit you better.

However, I very purposely created the beginner running programs on this site with somebody in mind that is very, very new to running. You come from a low base of fitness and now you want a safe way to get introduced to running. Then this program, or one of the other programs on this site will suit you very well...!

And don't for a moment believe that you are not able to do this! You can absolutely do this. Many have gone before you.
Landed on this page via a search engine (Google, Yahoo, etc.) or link on the internet?


Then make sure you check out the following pages before embarking on this program:

Introduction to the beginners running programs including the Running Programs FAQ - This page provides all the guidance you need on how fast to run, how fast to walk, how to read the schedule, etc., etc.

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 should be reasonably straightforward, but if you have any questions at all, make sure you check out the above pages first. A lot of your questions have already been answered.

Just for completeness I will also just give you the most important instructions here:

The walking in this program should be a brisk walk

The running should be slow. A gentle jog is all I am asking from you. Slow enough so you would still be able to talk somebody running with you

Follow the program in the sequence it has been laid out. Things get progressively harder, but never undoable.

Having some difficulties at some stage? E.g. you can run 6 minutes non-stop, but 7 is too hard? Repeat a week or build up more slowly (e.g. try running 6 minutes and 30 seconds, rather than 7. Then try 7 the next time).

I hope you enjoy this or one of the other beginner running programs.

Beginners Running Program 1
Run 15 minutes in 8 weeks

WK		DAY 1	DAY 2	DAY 3	TOTALS
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