Beginner Running Plan

JOG/ SLOW RUN: When you jog or run, your pace should be such that you could hold a conversation with your running buddy. This may be very challenging in the first few weeks as you get into running. That’s OK! It will get easier. That’s why the beginning weeks start you off with jog/walk intervals.
BRISK WALK: A little faster than your casual stroll. This should raise your heart rate slightly. Think of this as intentional walking, rather than strolling or meandering.
REST DAY: A day where you do not have any scheduled run or walk. However, this does not mean you veg out on the couch all day.

Thinking about starting to run but not sure where to begin? It helps to have a plan. Download this free 8-week Beginner Running Plan and take the first step on your running journey!

Looking for more advice? Check out our 15 tips on How to Start Running.

Beginner 5k plan download

A few notes on the terminology used:

JOG/ SLOW RUN: When you jog or run, your pace should be such that you could hold a conversation with your running buddy. This may be very challenging in the first few weeks as you get into running. That’s OK! It will get easier. That’s why the beginning weeks start you off with jog/walk intervals.

BRISK WALK: A little faster than your casual stroll. This should raise your heart rate slightly. Think of this as intentional walking, rather than strolling or meandering.

REST DAY: A day where you do not have any scheduled run or walk. However, this does not mean you veg out on the couch all day.