How to get started: a one-month training plan for beginner runners

Rick Pearson
·2-min read
Photo credit: Drazen Zigic - Getty Images
Photo credit: Drazen Zigic - Getty Images

From Runner's World

Looking to get running during lockdown? If you're new to running, or you've just completed one of our run-walk training plans, we've written a training plan to get you exercising five times a week. This schedule is based around time rather than miles or kilometres. Many new runners find training to time less stressful than training to distance.

How to follow the plan:

This schedule will have you exercising five times a week: three running session and two cross-training sections. The cross-training sections are designed to be quick and easy to perform at home with no equipment.

  • 10mins cross-training includes: 1min plank, 2min side plank (1min each side), 2mins squats, 2mins lunges (1min each side), 2mins calf raises; 1min press-ups.

  • Feel at liberty to move around the run days so that they work with your schedule. Just remember to allow for at least a day’s rest between runs.

A four-week plan for beginners:


Week 1:

Monday: Easy 15-minute run (5/10 effort)

Tuesday: 10 mins cross-training

Wednesday: Easy 15-minute run

Thursday: Rest

Friday: 10 minutes cross-training

Saturday: Easy 20-minute run

Sunday: Rest

Week 2:

Monday: Easy 20-minute run

Tuesday: 10 minutes cross-training

Wednesday: 10 minutes easy, then 4 x 1 minute fast (with 1min rest between reps), 10 minutes easy

Thursday: Rest

Friday: 10 minutes cross-training

Saturday: Easy 25-minute run

Sunday: Rest

Week 3:

Monday: Easy 25-minute run

Tuesday: 10 minutes cross-training

Wednesday: 10 minutes easy, then 10 minutes tempo (7/10 effort), 10 minutes easy

Thursday: Rest

Friday: 10 minutes cross-training

Saturday: Easy 30-minute run (walk some of this if you like)

Sunday: Rest

Week 4

Monday: East 30-minute run

Tuesday: 10 minutes cross-training

Wednesday: 10mins easy, 10mins running up and down a hill (7/10 effort), 10mins easy

Thursday: 10 minutes cross-training

Friday: Rest

Saturday: Easy 40-minute run (walk some of this if you like)

Sunday: Rest

You Might Also Like