Running training plan for beginners

It doesn't matter if you have never run before. Anyone can follow this simple running training plan for beginners

It does not matter what your level of fitness is or even if you have never run before. At the end of this eight-week running training plan for beginners you will be able to run continuously for 20-25 minutes. You should commit to doing each week's prescribed runs a minimum of two times per week, ideally three.

Training tips

Run alternate days when you begin.

If in doubt, slow down. An easy running pace means that you should be able to hold a conversation while you run.

All walking should be brisk. Be strict with your run/walk timings.

Everyone is different and people will improve at different rates, don’t be afraid to repeat a week, or drop back a week.

Regular running and the commitment to run will get you there.

The plan

Week 1 Run one min, walk 90 seconds to 2 mins. Repeat 5-8 times.

Week 2 Run 2 mins, walk 1 min. Repeat 5-8 times.

Week 3 Run 3 mins, walk 1 min. Repeat 4-6 times.

Week 4 Run 5 mins, walk 2.5 mins. Repeat 4 times.

Week 5 Run 8 mins, walk 2 mins. Repeat 3 times.

Week 6 Run 12 mins, walk 2 mins. Repeat 2-3 times.

Week 7 Run 15 mins, walk 2 mins, run 10 mins.

Week 8 Run 25 mins continuously.

This plan was provided by running and triathlon coach Gordon Crawford.