8 Week Beginner Running Plan

Running Program: 8 Weeks



INTRODUCTION

The following is a workout plan designed to help you transition from a sedentary lifestyle into an active running addict that can jog for 30+ minutes at a moderate pace. This program is not about speed. It is about steady progression from the couch to the pavement with confidence and success. If you're looking for a more rigorous workout try this intermediate running program.

Is This A Weight Loss Running Program?

We have designed this plan with cross training days, various recovery days, and active running days. If you combine this program with a clean eating plan, you should see your body fat drop as your fitness conditioning increases.


Here are some key things to remember as you start.

Running Tip #1: Get a Check-up

Make sure you clear this (and all) new workout programs with your physician. This is especially important if you have not been active in years. This is not a sprint (pardon the pun). This running program is designed to gradually scale your fitness upwards. If you are having a difficult time, make sure you aren't trying to progress too quickly.

Running Tip #2: Warm Up Before You Run

You should definitely warm up and cool down. Make sure you walk for at least 3 minutes before and after you complete your daily workout.

Running Tip #3: Keep it Chill

Have fun, this is not boot camp. Stay optimistic and realize that some days you will feel great and other days you will feel like lead. Stick with this plan and you will be sure to have success.

Running Tip #4: Get Some Running Shoes

Make sure to pick up some comfortable running shoes. Whether you are an avid runner or just beginning to get into shape blisters are no fun. They can quickly sideline your plans to run on a regular schedule. Your feet will thank you for taking the time to pick up some comfy shoes. Below are our top pics for mens and women's running shoes.


8 Week Beginner Running Plan

Follow this step-by-step running plan to get you off the couch and into a running program...

WEEK ONE

MONDAY: Run: 2 Minutes, Walk: 2 Minutes, Repetitions: 5 Times

TUESDAY: Walk: 25 Minutes

WEDNESDAY: Run: 2 Minutes, Walk: 2 Minutes, Repetitions: 5 Times

THURSDAY: Walk: 25 Minutes

FRIDAY: 30-60 Minute Workout

SATURDAY: Rest, SUNDAY: Rest

WEEK TWO

MONDAY: Run: 3 Minutes, Walk: 2 Minutes, Repetitions: 5 Times

TUESDAY: Walk: 30 Minutes

WEDNESDAY: Run: 3 Minutes, Walk: 2 Minutes, Repetitions: 5 Times

THURSDAY: Walk: 30 Minutes

FRIDAY: 30-60 Minute Workout

SATURDAY: Rest, SUNDAY: Rest

WEEK THREE

MONDAY: Run: 4 Minutes, Walk: 2 Minutes, Repeat: 5 Times

TUESDAY: Walk: 30 Minutes

WEDNESDAY: Run: 4 Minutes, Walk: 2 Minutes, Repeat: 5 Times

THURSDAY: Walk: 30 Minutes

FRIDAY: 30-60 Minute Workout

SATURDAY: Stretch/Yoga, SUNDAY: Rest

WEEK FOUR

MONDAY: Run: 5 Minutes, Walk: 1 Minutes, Repeat: 5 Times

TUESDAY: Walk: 30 Minutes

WEDNESDAY: Run: 10 Minutes, Walk: 5 Minutes, Repeat: 2 Times

THURSDAY: Walk: 30 Minutes

FRIDAY: 30-60 Minute Workout

SATURDAY: Stretch/Yoga, SUNDAY: Rest

WEEK FIVE

MONDAY: Run: 8 Minutes, Walk: 2 Minutes, Repetitions: 3 Times

TUESDAY: Walk: 30 Minutes

WEDNESDAY: Run: 12 Minutes, Walk: 3 Minutes, Repetitions: 2 Times

THURSDAY: Walk: 30 Minutes

FRIDAY: Workout: 30-60 Minute Workout

SATURDAY: Stretch/Yoga, SUNDAY: Rest

WEEK SIX

MONDAY: Run: 15 Minutes, Walk: 2 Minutes, Repeat: 2 Times

TUESDAY: Walk: 30 Minutes

WEDNESDAY: Run: 15 Minutes, Walk: 2 Minutes, Repeat: 2 Times

THURSDAY: Walk: 30 Minutes

FRIDAY: 30-60 Minute Workout

SATURDAY: Stretch/Yoga, SUNDAY: Rest

WEEK SEVEN

MONDAY: Run: 15 Minutes, Walk: 2 Minutes, Repetitions: 2 Times

TUESDAY: Walk: 30 Minutes

WEDNESDAY: Run: 15 Minutes, Walk: 2 Minutes, Repetitions: 2 Times

THURSDAY: Walk: 30 Minutes

FRIDAY: 30-60 Minute Workout

SATURDAY: Stretch/Yoga, SUNDAY: Rest

WEEK EIGHT

MONDAY: Run: 25 Minutes, Walk: 5 Minutes, Repetitions: 1 Time

TUESDAY: Walk: 30 Minutes

WEDNESDAY: Run: 30 Minutes, Repetitions: 1 Time

THURSDAY: Walk: 30 Minutes

FRIDAY: 30-60 Minute Workout

SATURDAY: Stretch/Yoga, SUNDAY: Rest

CONCLUSION

At this point you should be able to run 30 minutes without stopping. If you want to push your training to the next level, consider trying our Intermediate Running Program

Running Motivation and 8 Week Beginner Running Plan - itrainelite
Running Motivation and 8 Week Beginner Running Program - itrainelite
Running Motivation and 8 Week Beginner Running System - itrainelite