Want to start running for wellness? Try a 9-week running plan for beginners to build a continuous running habit. This plan is ideal for those new to running, as it doesn’t overburden the body and allows you to gradually adapt to the physical demands.
This plan will help you build the habit of running over the next 9 weeks with ease. The main purpose of the plan is to simplify the process for people who are planning to start running.
Table of Contents
Running Plan for Beginners
You will run 3 days per week. The duration and intensity of running will vary over time. By the end of 9 weeks, you will be able to run up to five kilometers continuously without any breaks.
This guide is modeled after the ‘Couch to 5K’ program introduced by Josh Clark and adopted by the UK NHS.
Tips Before Starting the Plan
Personal Preparation
The next 9 weeks of running are based on the experiences of thousands of new runners. However, if after a week you feel you’re not ready for the next stage, you can repeat the previous week’s instructions. Once you feel physically ready, you can continue with the plan.
Stick to a Running Routine
Practicing regular running by following a specific running routine increases your chances of success. To motivate yourself, decide which days of the week you’ll run and stick to that running routine. Determine where you’ll run, what route to use, and the time of day you’ll run. Planning these details in advance will help you acquire the habit more easily.
Schedule Rest Days
It’s important to have a rest day between every two runs. This allows your body to recharge for the next run and reduces the likelihood of pain or injury. Resting gives your joints a break from the stress of running, while helping to repair and strengthen your muscles. In turn, you’ll be able to run better, with more energy, as a result of proper rest.
If you don’t want to fully rest on non-running days, you can try exercises such as strength training or weight lifting.
How to Prevent Pain
Many people experience foot pain when starting a new exercise routine. This pain is often concentrated in the calf muscles or shins. It can occur if you run on hard surfaces or don’t wear shoes that offer enough support. Therefore, it’s important to choose the right running shoes and ideal running location. Women should also wear a supportive sports bra.
Warming up is one of the best ways to prevent soreness and injury. We recommend warming up with five minutes of brisk walking before you start running.
9-Week Running Plan for Beginners
If you’ve been sedentary and rarely walk, you may need to give yourself an extra week to get started. If you have an overeating habit, limit your excessive eating habits for a week before starting the plan.
First Week
Run on any 3 days of the week.
How to run:
- 5 minutes brisk walk
- 1 minute of running, then 1.5 minutes brisk walking (repeat 7 times)
- 5 minutes brisk walk
Second Week
Run on any 3 days of the week.
How to run:
- 5 minutes brisk walk
- 1.5 minutes of running, then 2 minutes brisk walking (repeat 6 times)
- 5 minutes brisk walk
Third Week
Run on any 3 days of the week.
How to run:
- 5 minutes brisk walk
- 1.5 minutes of running, then 1.5 minutes brisk walking
- 3 minutes of running, then 3 minutes brisk walking
- 1.5 minutes of running, then 1.5 minutes brisk walking
- 3 minutes running
- 5 minutes brisk walk
Fourth Week
Run on any 3 days of the week.
How to run:
- 5 minutes brisk walk
- 3 minutes of running, then 1.5 minutes brisk walking
- 5 minutes of running, then 2.5 minutes brisk walking
- 3 minutes of running, then 1.5 minutes brisk walking
- 5 minutes running
- 5 minutes brisk walk
Fifth Week
Run on any 3 days of the week.
How to run:
First day:
5 minutes brisk walk
5 minutes of running, then 3 minutes brisk walking (repeat 2 times)
5 minutes brisk walk
Second day:
5 minutes brisk walk
8 minutes of running, then 5 minutes brisk walking (repeat 1 time)
5 minutes brisk walk
Third day:
5 minutes brisk walk
20 minutes of continuous running
5 minutes brisk walk
Running for 20 minutes straight on the third day may seem like a lot, but you’ve done the necessary training over the past few weeks. Now you’re physically ready, and you just need to overcome the mental barrier.
Sixth Week
Run on any 3 days of the week.
How to run:
First day:
5 minutes brisk walk
5 minutes of running, then 3 minutes brisk walking
8 minutes of running, then 3 minutes brisk walking
5 minutes running
5 minutes brisk walk
Second day:
5 minutes brisk walk
10 minutes of running, then 3 minutes brisk walking
10 minutes running
5 minutes brisk walk
Third day:
5 minutes brisk walk
20 minutes of continuous running
5 minutes brisk walk
Seventh Week
Run on any 3 days of the week.
How to run:
- 5 minutes brisk walk
- 25 minutes running
- 5 minutes brisk walk
Eighth Week
Run on any 3 days of the week.
How to run:
- 5 minutes brisk walk
- 28 minutes running
- 5 minutes brisk walk
Ninth Week
Run on any 3 days of the week.
How to run:
- 5 minutes brisk walk
- 30 minutes running
- 5 minutes brisk walk
At the End of Week 9
By this time, running should feel much easier thanks to the practice over the past nine weeks. In the following weeks, you can start increasing the duration of your runs. Combining exercise with a healthy diet will help you achieve your weight loss goals.
Bottom Line
If you’re overweight, start with light exercise like walking. This is the most suitable form of activity to begin with. During running, excessive body weight can put a strain on your musculoskeletal system (joints, tendons, ligaments), which can have negative consequences. If you’ve never been physically active, it’s best to start with walking, gradually increasing the distance and intensity over time.
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