A Simple Weekly Running Plan for Absolute Beginners
If you are brand new to running, this easy weekly plan helps you start with short sessions that build your fitness without pain or injury. It mixes running with walking to make cardio simple and fun, turning it into a great cardio workout for loosing weight over time.
The plan runs three days a week, with rest or light activity on other days. Each running day uses run-walk intervals: run for a short time, then walk to recover. Talk during runs to keep the pace easy. Aim for 20 to 30 minutes total per session. Wear comfy shoes and run on flat paths.
Monday: Easy Run-Walk
Warm up with 5 minutes of walking. Then do 1 minute running and 2 minutes walking. Repeat for 20 minutes. Cool down with 5 minutes walking. This builds your running base gently.
Wednesday: Easy Run-Walk
Warm up 5 minutes walking. Do 1.5 minutes running and 1.5 minutes walking. Repeat for 25 minutes. Cool down walking. Add a bit more running time as you feel stronger.
Saturday: Longer Run-Walk
Warm up 5 minutes walking. Do 2 minutes running and 2 minutes walking. Repeat for 30 minutes. This acts as your weekly cardio workout to boost heart health and help with loosing weight. Cool down walking.
Tuesday, Thursday, and Friday: Rest or light walk. Sunday: Full rest.
Tips for success:
Drink water before and after. Eat a light snack like fruit an hour before running. Track your sessions in a notebook to see progress. If sore, skip a day. After four weeks, increase run times by 30 seconds each. Strength work like squats twice a week helps too, but start slow. For more plans, check https://www.live4well.io/blogs/sports/the-ultimate-10k-training-plan-from-beginner-to-advanced or https://dlakecreates.com/running-tips-for-beginners/.
