Beginner Running Plan

Using a running plan can help you:

  • Achieve your fitness goals
  • Improve your performance
  • Prevent injuries
  • Provide structure
  • Motivate your workouts

Thirty minutes of running will burn between 280 and 520 calories.

Regular running is one of the most effective ways of losing weight, getting fit and staying healthy.

This beginner running plan has everything you need.

Beginner running plan:

Simply enter how many minutes you think you can currently run for.

I can run for minutes without stopping.

Level 1: Establish a habit of exercise

Exercise is much easier once you’ve established the habit.

This six week plan will help you get in the habit of regular exercise.

Change the rest days if you want, but try to do no more than 2 days without a rest.

beginners walking plan

Beginners Walking Plan

Beginners walking plan 🚶‍♀️ 6 weeks to get you in a regular walking routine, increase your fitness and prepare you to start running

Level 2: Start running

This plan will get you out running regularly.

By the end you’ll be out running every single week.

This will allow you to cover twice the distance running that you can today walking, in the same amount of time.

start running plan

Start Running Plan

Start running plan 🏃‍♂️ designed to get you out running regularly. By the end, you’ll be running every week & covering twice the distance in the same amount of time!

Level 3: Run 5k non-stop

This plan will train you to run for longer and longer periods of time.

Each stage will gradually push you forward, but do so slowly enough that you don’t risk an injury.

By the end you’ll be able to run a 5K (3.1 miles) non-stop.

First 5K Running Plan

First 5K Running Plan

First 5K running plan 🏃‍♀️ Gradually trains you to run for longer periods of time. Each stage pushes you forward safely. End goal: run a 5K non-stop!

Level 4: Turn your 5k into a 10k

By the end of this beginners running plan you’ll really be able to call yourself a runner!

This plan mixes in periods of faster running along with hill climbs. These two types of different running stresses force your body to adapt.

You will get stronger, fitter and by the end be able to run a full 10K (6.2 miles) non-stop!

first 10k running plan

First 10K Running Plan

First 10K running plan 🏃‍♂️ Mixes fast runs and hill climbs to adapt your body. Get stronger, fitter, and able to run a full 10K non-stop!

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Automatic speed and incline adjustment from pre-programmed workouts.

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Our pick for running weight loss plan
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Joggo is a personalized running app that generates daily running and strength-training workouts tailored to your current fitness level.

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