Running calculators › Beginner running plan
Beginner running plan: 8 weeks to 30 minutes
Three runs a week, starting with one minute of running at a time. By week 8 you run for 30 minutes without stopping, which is about a 5K. Every run starts with a 5-minute brisk walk and ends with a 5-minute walk.
| Week | Run 1 | Run 2 | Run 3 |
|---|---|---|---|
| 1 8 min running | Run 1 min, walk 1½ min, ×8 | Run 1 min, walk 1½ min, ×8 | Run 1 min, walk 1½ min, ×8 |
| 2 9 min running | Run 1½ min, walk 2 min, ×6 | Run 1½ min, walk 2 min, ×6 | Run 1½ min, walk 2 min, ×6 |
| 3 9 min running | Run 1½ min, walk 1½ min, run 3 min, walk 3 min, run 1½ min, walk 1½ min, run 3 min, walk 3 min | Run 1½ min, walk 1½ min, run 3 min, walk 3 min, run 1½ min, walk 1½ min, run 3 min, walk 3 min | Run 1½ min, walk 1½ min, run 3 min, walk 3 min, run 1½ min, walk 1½ min, run 3 min, walk 3 min |
| 4 16 min running | Run 3 min, walk 1½ min, run 5 min, walk 2½ min, run 3 min, walk 1½ min, run 5 min | Run 3 min, walk 1½ min, run 5 min, walk 2½ min, run 3 min, walk 1½ min, run 5 min | Run 3 min, walk 1½ min, run 5 min, walk 2½ min, run 3 min, walk 1½ min, run 5 min |
| 5 15–20 min running | Run 5 min, walk 3 min, ×3 (no walk after the last run) | Run 8 min, walk 5 min, ×2 (no walk after the last run) | Run 20 min |
| 6 18–25 min running | Run 5 min, walk 3 min, run 8 min, walk 3 min, run 5 min | Run 10 min, walk 3 min, ×2 (no walk after the last run) | Run 25 min |
| 7 25 min running | Run 25 min | Run 25 min | Run 25 min |
| 8 28–30 min running | Run 28 min | Run 28 min | Run 30 min |
If you have a health condition or haven’t exercised in a long time, check with a doctor before starting.
Rather not watch the clock? RunPack runs this exact plan on your iPhone and buzzes at every run/walk switch, even with the phone locked. Get RunPack free on the App Store
How to use the plan
- Three runs a week, with a day off between them.
- Go slowly. You should be able to talk. Speed comes later.
- Repeat a week whenever it felt too hard. That’s part of the plan, not failing it.
- Time the switches with a watch, the run/walk timer on this site, or the RunPack app.
- Do it with friends. Start the same week and share every run. See couch to 5K with friends.
Questions
Is this a couch to 5K plan?
Yes, in spirit: it takes you from not running to running 30 minutes nonstop, which is about a 5K for most beginners, using run/walk sessions that slowly get longer. It is RunPack’s own Start running plan, written out.
How fast should I run?
Slowly enough that you could talk in short sentences. The plan builds the time you can keep going, not your speed. If a run feels too hard, slow down before you shorten it.
What if I can’t finish a week?
Repeat it. Plenty of people take ten or twelve weeks to finish an eight-week plan, and that’s fine. Moving on before you’re ready is the most common reason people stop.
How many rest days do I need?
Leave at least one day between runs, for example Monday, Wednesday and Saturday. Walking on rest days is fine.
What comes after week 8?
Keep running 30 minutes three times a week for a while, then try a 5K or a plan to run it faster. RunPack has a 5K faster and a 10K plan for that step.
More: the run/walk method, the best couch to 5K apps and running tips for beginners.
Start the plan with friends.
RunPack buzzes at every run/walk switch and shares each run with your private crew. iPhone, no watch needed.
Download on theApp Store