If couch to 5km seems a bit too much, this training plan will guide you through how to start running and building your run fitness from scratch.
Taking that first step in your running journey can be daunting and you might not know where to start. You’ve come to the right place. We’ve come up with a fool-proof plan to help you build some run consistency and that all-important running confidence in the first four weeks of your training.
How should a beginner start running?
This guide will take you from zero to one mile (1.6km) in one month. But first things first, forget anything you may have done in the past. This is all about starting afresh, mixing your enthusiasm with a touch of caution.
Early on, let’s go easy. Your opening foray into running is as much about a system check as it is about completing the distance. A mile isn’t that far, but the potential issue will be the stresses and strains running puts on your body.
Pay careful attention to getting yourself warmed up. That might include some stretching and exercises, but it could be as simple as standing up and walking around for a bit before you get going. More than one superstar athlete has warmed up for a hard run by doing a bit of housework. Simple mobility works wonders.
Finally, don’t be frightened to walk. In fact, we insist on it. Did you know it’s possible to run a sub three-hour marathon using planned walking breaks? It’s been done countless times. The key is to plan your walks so that you stay disciplined: after two minutes of running, walk for two minutes, then run for two minutes, and so on.
What does a beginner need to start running?
Undoubtedly, you’ll be inundated with advice when you start running, but take it from us, there’s little you need in terms of kit. A nice pair of trail running shoes is handy, but at this stage don’t worry about the rest. Likewise, for run clothing. As long as you have kit that’s comfortable and allows you to move without restriction, that’s good enough for now.
Beginner’s running plan: 4-week training guide
You’ll notice there’s a lot of rest involved in this schedule. Chances are you’ll feel brilliant on that first outing and will struggle to restrict yourself to just a mile. But if you do get carried away and do two or three miles (four or five kilometres), your legs won’t thank you for it.
In fact, by day two you’ll be aching where you never ached before. So, caution is your watchword for this schedule; that, and progress. Your goal will be to add a tiny amount of distance on each run.
Week one
Monday: Walk 1 mile/1.6km
Tuesday: Rest
Wednesday: Rest
Thursday: Walk 1 mile/1.6km (or an exercise class)
Friday: Rest
Saturday: Rest
Sunday: Rest
Make it easy: Find a buddy. The best way to make things easier for yourself is to train with someone else – motivate each other to get out.
Week two
Monday: Run 800m, walk 800m
Tuesday: Rest
Wednesday: Rest
Thursday: Walk 1 mile/1.6km (or an exercise class)
Friday: Rest
Saturday: Rest
Sunday: Rest
Make it easy: Vary the terrain. Take yourself somewhere new each week. This could be a good time to acquaint yourself with your local park.
Week three
Monday: Run 1km, walk 1km
Tuesday: Rest
Wednesday: Rest
Thursday: Run 1km, walk 1km (or an exercise class)
Friday: Rest
Saturday: Rest
Sunday: Rest
Make it easy: Treat yourself. Don’t spend too much at this stage, but one new bit of kit will make you keen to get out there and wear it.
Week four
Monday: Run 1.2km, walk 400m, run 1.2km
Tuesday: Rest
Wednesday: Rest
Thursday: Run 1.2km, walk 400m (or an exercise class)
Friday: Rest
Saturday: Run your first mile (1.6km) without stopping!
Sunday: Rest
Step it up a gear: Congratulations, you’ve just ran your first mile (of many, we hope). You’ve now got a perfect base to graduate up to our 6-week 5km running plan and from there up to 10km. You’ve got this.