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Congratulations! You’ve tackled the first major step toward a new, healthier you. Just by clicking on this article, you’ve told yourself that becoming a runner is possible, and you’re right! Our Running Program for Absolute Beginners will help you take baby steps toward reaching your goals. This beginner’s running program is designed for those with absolutely no running experience. It’s important to mention that you should always check with your doctor before starting a new exercise program. Once you get the green light, pull that hair back, lace up those shoes, and let’s get going!
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Running Program for Absolute Beginners
This beginners’ program combines cardiovascular fitness activities with strength training exercises. Combining these two things will allow your body to build both strength and endurance, as well as help to prevent injury. You’ll notice that during the first few weeks of this beginner’s running program, you actually won’t be running at all. By starting out with a fast-paced walk, you’ll allow your body the time it needs to adapt to your new fitness routine. Follow the schedule below and you’ll be a runner before you know it.
Cardio Walk (CW): Your cardio walks will be fast-paced. You will keep your arms at chest level while swinging them front to back–just as when running. We call this a cardio walk because of its cardiovascular and fat-burning benefits. This walk is also designed to progressively move you into running.
Strength Training (ST): On strength-training days, you’ll follow a method of improving muscular strength by gradually increasing the ability to resist force. You’ll do this through the use of free weights, machines, or even your own body weight. Strength training sessions are designed to impose increasingly greater resistance, which in turn stimulates the development of muscle strength to meet the added demand.
Mile (M): As you increase your fitness levels, the distance of your cardio workouts will increase. Wherever you notice a number followed by an ‘M’ in the schedule, you should cover as many miles in your workout as the number dictates.
Cross Training: Cross training incorporates various forms of exercise. Some examples of cross training are aerobics, bicycling, brisk walking, jogging, skating, snow skiing, weight lifting, swimming, and walking. The choice is yours!
Get the Running Schedule for Absolute Beginners here
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Editor’s Note: Originally published Aug 11, 2013
I just ran my 1st marathon (26.2 miles) November 8, 2014! It all started with this program!
I also like to walk more than running. I went to gym for workout, but because of my job I dont have to time to keep with that.
How do you know when you have run a mile? I don't have a flex bit or a GPS, just a stop watch timer
Newbie, Some people use their cars odometer by driving the route to measure a mile and then mark that to run/walk. Of course nowadays, there are a lot of free apps out there if you have a smart phone, such as Runkeeper through itunes app store. https://itunes.apple.com/us/app/runkeeper-gps-run…
Lastly, if you have none of the above, if you can do this at a track at a park/school, 4x around a track is equal to a mile.
Hello Newbie,
As SkinnyMS listed a few things you could do, I wanted to add one more thing. If you know your route, like starting destination and ending destination, you could put both on google maps and see the distance.
Thanks, Penny. Yes, Google Maps or sites, like Map My Run, can help you predetermine your running route and distance without the use of a GPS device.
I'm 64 years old and have a lot of bad eating habits (old style Southern comfort foods). I also have a number of health conditions that make exercise challenging (no impact – doctor's orders). I have a membership at a 24 hour gym thanks to Silver Sneakers but there's no water aerobics anywhere near my home. I've done much better and am losing weight at a snail's pace but have minimum 100 pounds to go. Any suggestions on how to speed up the process?
Congratulations on taking those first steps, Laura. Try not to be discouraged by the slow progress. You will be the same age a year from now whether you continue to put in the work, or not. Celebrate the small steps. The best way to maximize your weight loss is to incorporate small changes over time. Look for ways to make healthy substitutions in your favorite comfort food recipes– Skinny Ms. can help with this. We also have plenty of low or no impact workouts to choose from. One of the best low impact workouts is walking. Aim to work your way up to 10,000 steps per day. The key is to be consistent. It WILL pay off.
I am Thirteen and one of the biggest girls in my class, but that’s not really what is motivating me. I weigh more than I should at around 120 or 30. My sister who is 17 weighs less than me and is always complaining she is fat. It makes me feel bad and I am trying to lose weight in any way possible other than medication and starving myself (I eat little anyways before I am full). I like running but every time I do it hurts my heart and throat. I have no clue what to do!
Dunbar, I highly recommend checking with your doctor about appropriate workouts for your age. Our
website is geared toward adult workouts. 🙂
Once I finish this program I will have about 3 months before I actually run a half marathon race. I was wondering what I should do so, I can still run a half marathon in the three months after? I know to keep running (obviously), but I don’t know how far I should run. I was thinking of repeating the last 2 to 4 weeks of the program, do you think this is a good idea?
Michayla, Great question! Here’s what I do in between runs: continue to run on the days designated, anywhere from 3 to 7 miles. On my long day, I typically run about 8 miles. It’s good to change it up, so feel free to run a few miles several times a week then increase your run on Sunday, or the day you’ve chosen for the long run.
I hope this helps! 🙂
For week 4
on Tuesday it says 2 MIN CW, 1 MIN run and then repeat 1 M- is that repeat 1 Mile?
After I complete this, is there a recommended plan for my first marathon?
Thanks
Larri, Repeat the sequence, walk 2 minutes, run 1 minute. Do this for 1 mile.
We don’t have a running schedule for a full marathon. However, you can easily use this running schedule and continuing building on it. Most marathon runners, that I know, don’t run a full marathon before race day. Typically, someone should be able to run approximately 25-30 miles per week before training for their first marathon. Recovery from running a full marathon can be tough, especially for a new runner. And, it depends on your goals. Do you want to eventually qualify for the Boston, NY, or simply enjoy a local run (without qualifying first)?
Being able to run 16-18 miles or about 3 or so hours, should be sufficient. Just remember, recovery before and after a full marathon is essential to prevent injuries. Happy running!
Starting a running program but need some winter running gear any suggestions
Lisa, Running shoes is a personal preference but I love Nike. Also, depending on the weather, you’ll want some
comfortable running clothes, i.e., thermal jogging pants and jacket for sure.
Where is the actual link to download program? I keep clicking on what appear to be links but I just keep getting sent in circles from one page with a link to click on to another page with a link to click on but never to a download?
Maria, Here is the download link.