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The Ultimate Start To Run Schedule

The Ultimate Start To Run Schedule
A while ago I blogged about how to start with running. I talked about running shoes, clothing and starting easy, having fun and resting.

But that’s not all of course! Today I will give you the ultimate how to start with running guide and a start to run schedule!

Body Adjustment
A good schedule is important for everyone. The beginning might be hard, (or you want to go too much, too fast) so a schedule is a great way to motivate you or keep you on track. Sure, there are lots of apps for running a 5K in just 8 weeks. But beware! Your condition may handle 8 weeks, but your body needs more time to adjust to running. Bones and tendons need roughly 120 days, so 4 months! So a 15 week schedule would be great!

If you run, you will carry approximately 3 times your own body weight.

A small sum: a cadence of 180 steps a minute is suggested to be a “perfect pace”. If you can run 5K in 35 minutes, that means 6300 steps. That is 6300 times your bodyweight times 3. Sounds heavy already? Good, because you need to understand that if you go too fast and too much you can get seriously injured.

Easy schedule
This 15 week schedule is do-able and specially designed for someone who is new to running. If you feel tired or not yet ready for the next step, repeat a week. You’re doing good? Just follow the schedule. Try to train 2 to 3 times a week, but take a day off in between trainings. After 15 weeks you can run for 20 minutes straight, or roughly 3K or more. Listen to your body and do not rush a thing!

How to read the schedule:
Week 1 says you are going to run 30 seconds straight and repeat it 8 times. In between the 30 second run, you will walk for one minute.
Week 4 says you will run for 1 minute, walk for 1 minute, run 2 minutes, walk 1 minute, run 1 minute, walk 1 minute, run 2 minutes, walk 1 minute, run 1 minute, walk 1 minute. Still get it? And so on!

Schedule taken and adapted from: all4running.


  1. Great tips for beginner runners!
    When I first started running I followed the Couch to 5k plan and it looks a bit like yours (only shorter). Your plan is a great way to get into it gradually.

  2. I had a 5K app too, but 8 weeks is too short for your body to adjust.
    It is more convient, because the app will tell you when to walk and when tor run, but this time I am just going to do it with a stopwatch I guess :p