Your First Month Running Plan
From Absolute Zero to Running 20 Minutes
From Absolute Zero to Running 20 Minutes
The most basic and accessible plan. For people who have never run, have been sedentary for years, or simply want to take the first step. Starts with walking and progresses to running 20 minutes non-stop. No pressure, no rush, lots of encouragement.
Monday: 15 min normal pace walk + 5 min brisk pace | Wednesday: 20 min continuous brisk walk | Friday: 10 min normal pace + 10 min brisk + 5 min normal pace
| Day | Session |
|---|---|
| Monday | Walk: 15 min normal pace walk + 5 min brisk pace |
| Wednesday | Brisk walk: 20 min continuous brisk walk |
| Friday | Walk: 10 min normal pace + 10 min brisk + 5 min normal pace |
Monday: 25 min brisk walk | Wednesday: Alternate 30 sec jogging / 3 min walking × 6 | Friday: Alternate 30 sec jogging / 2.5 min walking × 7
| Day | Session |
|---|---|
| Monday | Brisk walk: 25 min brisk walk |
| Wednesday | Walk/Jog: Alternate 30 sec jogging / 3 min walking × 6 |
| Friday | Walk/Jog: Alternate 30 sec jogging / 2.5 min walking × 7 |
Monday: Alternate 1 min jogging / 2 min walking × 7 | Wednesday: Alternate 1.5 min jogging / 2 min walking × 6 | Friday: Alternate 2 min jogging / 2 min walking × 6
| Day | Session |
|---|---|
| Monday | Walk/Jog: Alternate 1 min jogging / 2 min walking × 7 |
| Wednesday | Walk/Jog: Alternate 1.5 min jogging / 2 min walking × 6 |
| Friday | Walk/Jog: Alternate 2 min jogging / 2 min walking × 6 |
Monday: Alternate 3 min jogging / 1 min walking × 5 | Wednesday: Alternate 5 min jogging / 1 min walking × 3 + 2 min jogging | Friday: Try to run 15-20 min non-stop at very easy pace! Walk 1 min if needed
| Day | Session |
|---|---|
| Monday | Walk/Jog: Alternate 3 min jogging / 1 min walking × 5 |
| Wednesday | Walk/Jog: Alternate 5 min jogging / 1 min walking × 3 + 2 min jogging |
| Friday | Continuous run!: Try to run 15-20 min non-stop at very easy pace! Walk 1 min if needed |
Yes, it's designed exactly for that. Start just walking.
Recommended if you're over 40, overweight or have pre-existing conditions.
Move to the 5K beginners plan: you're ready.
Muscle soreness is normal. Joint pain is not: consult if it persists.
No, never. Run so slow you can talk without any problem.