Plan to get you started 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.

WeekMonTueWedThuFriSatSunTotal
1Walk 30 minsWalk 30 minsRestWalk 30 minsRestWalk 50 minsRest140 mins
2

Walk 5 mins,

3 X (Run 1 min, Walk 4 mins),

Walk 5 mins

Walk 5 mins,

5 X (Run 1 min, Walk 4 mins),

Walk 5 mins

Rest

Walk 5 mins,

5 X (Run 1 min, Walk 4 mins),

Walk 5 mins

Rest

Walk 5 mins,

8 X (Run 1 min, Walk 4 mins),

Walk 5 mins

Rest145 mins
3

Walk 5 mins,

5 X (Run 1 min & Walk 3 mins),

Walk 5 mins

Walk 5 mins,

6 X (Run 1 min & Walk 3 mins),

Walk 5 mins

Rest

Walk 5 mins,

6 X (Run 1 min & Walk 3 mins),

Walk 5 mins

Rest

Walk 5 mins,

10 X (Run 1 min & Walk 3 mins),

Walk 5 mins

Rest144 mins
4

Walk 5 mins,

4 X (Run 2 min & Walk 3 mins),

Walk 5 mins

Walk 5 mins,

5 X (Run 2 min & Walk 3 mins),

Walk 5 mins

Rest

Walk 5 mins,

5 X (Run 2 min & Walk 3 mins),

Walk 5 mins

Rest

Walk 5 mins,

8 X (Run 2 min & Walk 3 mins),

Walk 5 mins

Rest150 mins
5

Walk 5 mins,

5 X (Run 2 min & Walk 2 mins),

Walk 5 mins

Walk 5 mins,

6 X (Run 2 min & Walk 2 mins),

Walk 5 mins

Rest

Walk 5 mins,

6 X (Run 2 min & Walk 2 mins),

Walk 5 mins

Rest

Walk 5 mins,

10 X (Run 2 min & Walk 2 mins),

Walk 5 mins

Rest144 mins
6

Walk 5 mins,

5 X (Run 2 min & Walk 1 mins),

Walk 5 mins

Walk 5 mins,

6 X (Run 2 min & Walk 1 mins),

Walk 5 mins

Rest

Walk 5 mins,

6 X (Run 2 min & Walk 1 mins),

Walk 5 mins

Rest

Walk 5 mins,

15 X (Run 2 min & Walk 1 mins),

Walk 5 mins

Rest148 mins

When you’ve completed this plan go back to the Beginner Running Plan.

We’ll build the next level for you and help you run a 5K non-stop.

Lose weight through behavior change, not fad dieting

Noom helps you adopt healthy habits so you can lose weight and keep it off. Your program is customized to your goals and fitness needs. Just take a quick assessment and get started today