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!

beginners running program
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:

beginners running 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).



  • Beginners Running Program




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


    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


    BRT Newsletter



    Home > Beginner Running Tips > Beginners Running Program 1


    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. Half Marathon - Need 11 Minutes Improvement

      I ran my first half marathon yesterday. I'm a 48 y/o female and my time was 2:11 (gun time). I trained with one long run a week and two short runs -

      Read more

    2. 5 Minute Mile at 45 Years Old

      Mid-life crisis question. I'm 45 years old and haven't run seriously since college. In high school, I ran 4:40 for a mile; 10:20 for two miles. I could

      Read more

    3. Sneezing after Running

      Every time I finish a run, I start sneezing (like a minute straight). For the rest of the day, I will have a runny and stuffy nose and will continue

      Read more

    4. Special Running Workouts :: Billat's Four by Five and the Thirty-Thirty

      running-quote-021.jpg
      Veronique Billat trains elite runners. She has found a few great workouts to improve your running and increase your running speed. Learn all about them on this page.

      Read more

    5. Want to Run a Half Marathon in Less Than Two Hours

      Love your website! Today I ran 5 km in my local race. My time was 25 minutes, 38 seconds. I am a 44 year old woman, average height and build (5'5 and

      Read more