A good running plan for beginners focuses on gradual progression, mixing running with walking intervals, and building consistency while minimizing injury risk[1]. Experts recommend aiming for three running days per week and incorporating rest or cross-training days for recovery[1].
Basic Weekly Schedule (sample for first three weeks):
- Monday: Run/walk for 30 minutes (run for 15 seconds, walk for 45 seconds; repeat)[1].
- Tuesday: Walk 30 minutes or cross-train.
- Wednesday: Run/walk for 30 minutes (same intervals as Monday)[1].
- Thursday: Walk 30 minutes or cross-train.
- Friday: Rest.
- Saturday: Run/walk for distance (start at 3 miles/4.8 km, increase slightly each week)[1].
- Sunday: Rest or optional walk.
As the weeks progress, gradually increase the time spent running during each interval and decrease the walking time (for example, by week three, aim for 20 seconds of running and 40 seconds of walking)[1].
Other beginner schedules follow a similar pattern—alternating running and walking with a total session length of 20–35 minutes, two or three times per week, plus one longer easy jog or brisk walk on the weekend[2][3]. Start each session with five minutes of brisk walking to warm up and end with a cool-down walk[5].
Your focus as a beginner should be on consistency, pacing and form—not speed or distance. Beginners typically run at 10–12 minutes per mile or slower; go at a pace where conversation is possible and breathing is manageable[2]. It’s normal for your body to take weeks to adapt, so embrace rest days and avoid rapid mileage increases[1][6].
Once you’re able to run comfortably for around 30 minutes nonstop, consider adjusting your schedule to increase total weekly mileage (ideally 5–8 miles per week for new runners), always advancing cautiously[6].