If you are new to running or you’ve taken a break for a few years and you want to jump back in, the common question is “How do I start?”
Our biggest advice is to start small and keep it simple. Starting out with a good base of walking for 20-30 minutes at a time then add in some small increments of running. Below is a great 12 week progression of increasing run time and decreasing walk times in a manageable timeframe. The ultimate goal is to stay injury free, keep motivation and do what you can.
This plan outlined is in walk/run progression, the idea is to repeat each segment 3-4 times in a week then the following week you’ll move up to the next segment.
Week 1: Build up to 30 minutes of nonstop walking.
Week 2: Walk for 4 minutes. Run for 1 minute.
Repeat that sequence 4 more times (for a total of 5 times). End with 4 minutes of walking.
- Total workout time: 29 minutes, 5 of which are running.
Week 3: Walk for 4 minutes. Run for 2 minutes.
Repeat that sequence 4 more times (for a total of 5 times). End with 3 minutes of walking.
- Total workout time: 33 minutes, 10 of which are running.
Week 4: Walk for 3 minutes. Run for 3 minutes.
Repeat that sequence 4 more times (for a total of 5 times). End with 3 minutes of walking.
- Total workout time: 33 minutes, 15 of which are running.
Week 5: Walk for 2 minutes 30 seconds. Run for 5 minutes.
Repeat that sequence 3 more times (for a total of 4 times). End with 3 minutes of walking.
- Total workout time: 33 minutes, 20 of which are running.
Week 6: Walk for 3 minutes. Run for 7 minutes.
Repeat that sequence 2 more times (for a total of 3 times). End with 3 minutes of walking.
- Total workout time: 33 minutes, 21 of which are running.
Week 7: Walk for 2 minutes. Run for 8 minutes.
Repeat that sequence 2 more times (for a total of 3 times). End with 3 minutes of walking.
- Total workout time: 33 minutes, 24 of which are running.
Week 8: Walk for 2 minutes. Run for 9 minutes.
Repeat that sequence 1 more time (for a total of 2 times). Then walk for 2 minutes, run for 8 minutes. End with 3 minutes of walking.
- Total workout time: 35 minutes, 26 of which are running.
Week 9: Walk for 1 minute. Run for 9 minutes.
Repeat that sequence 2 more times (for a total of 3 times). End with 3 minutes of walking.
- Total workout time: 33 minutes, 27 of which are running.
Week 10: Walk for 2 minutes. Run for 13 minutes.
Repeat that sequence 1 more time (for a total of 2 times). End with 3 minutes of walking.
- Total workout time: 33 minutes, 26 of which are running.
Week 11: Walk for 2 minutes. Run for 14 minutes. Then walk for 1 minute, run for 14 minutes.
End with 3 minutes of walking.
- Total workout time: 34 minutes, 28 of which are running.
Week 12: Walk for 3 minutes (or until you’re good and ready). Then run for 30 minutes nonstop.
End with 3 minutes of walking.
- Total workout time: 36 minutes or as much as you end up with your warm up and coold down.
Having a manageable outline can help make it less intimidating to start running. You can make this plan into however works best for you, your schedule and fitness level. If you need two weeks at each level then do it, if you want to progress quicker and your fitness allows you to. The beauty of running is that it’s all about your fitness level, pace, goal and about listening to your body. We hope this helps and as always reach out to us if you need a little more guidance to get started.