Now that you're prepped to start running, it's time to kick off your own journey. This beginner's running plan, created by Norris, offers training recommendations for four weeks and features three nonconsecutive days of run-walk intervals weekly.
It also includes rest days and cross-training days. "Cross-training offers aerobic development — which will improve running fitness — without the impact of running," Norris says. It's best to go with a low-impact workout if possible. For example, "the bike, elliptical, and swimming all improve cardiovascular fitness, but they give the musculoskeletal system a break from the high-impact loading of running," Norris says. If five days of cardio is too much for you, you can also use the cross-training time for your strength-building workouts.
Before you begin, make sure you're consistently walking at least three days a week, and chat with your doctor if you have any health conditions or concerns that may be exacerbated by running. Once you wrap up Week 4, continue following along with this basic plan, but increase the time spent running in each interval until you can jog for about 30 minutes without walking, Norris says.
Before each run, warm up with five minutes of walking. Afterward, cool down with five minutes of walking.
Week 1
- Monday: 8 run-walk intervals (1-minute run, 2-minute walk)
- Tuesday: 30 to 40 minutes cross-training, such as the elliptical or bike
- Wednesday: 10 run-walk intervals (1-minute run, 1-minute walk)
- Thursday: Rest
- Friday: 30 to 40 minutes cross-training
- Saturday: 10 run-walk intervals (1-minute run, 1-minute walk)
- Sunday: Rest
Week 2
- Monday: 12 run-walk intervals (1-minute run, 1-minute walk)
- Tuesday: 30 to 40 minutes cross-training
- Wednesday: 6 run-walk intervals (2-minute run, 1-minute walk)
- Thursday: Rest
- Friday: 30 to 40 minutes cross-training
- Saturday: 8 run-walk intervals (2-minute run, 1-minute walk)
- Sunday: Rest
Week 3
- Monday: 5 run-walk intervals (3-minute run, 1-minute walk)
- Tuesday: 30 to 40 minutes cross-training
- Wednesday: 6 run-walk intervals (3-minute run, 1-minute walk)
- Thursday: Rest
- Friday: 30 to 40 minutes cross-training
- Saturday: 5 run-walk intervals (4-minute run, 1-minute walk)
- Sunday: Rest
Week 4
- Monday: 5 run-walk intervals (4-minute run, 1-minute walk)
- Tuesday: 30 to 40 minutes cross-training
- Wednesday: 4 run-walk intervals (5-minute run, 1-minute walk)
- Thursday: Rest
- Friday: 30 to 40 minutes cross-training
- Saturday: 5 run-walk intervals (5-minute run, 1-minute walk)
- Sunday: Rest
Megan Falk is an experienced health and wellness journalist and editor whose work has been published by POPSUGAR, Shape, Livestrong, Women's Health, Well+Good, mindbodygreen, Wide Open Spaces, and other outlets. She has served as an editor on Equinox's content team and at Shape, where she primarily covered exercise tips, fitness modalities, workout trends, and more. Megan is also a certified personal trainer through the American Council on Exercise.
