Running Schedule for Beginners: A Step-by-Step Guide
- Tom Simak
- Apr 30
- 3 min read
Updated: 12 minutes ago
If you’ve just Googled “running schedule for beginners,” you’re in the right spot—welcome to the Wild Blue family! Whether you’re lacing up for the first time or dusting off those trainers after a hiatus, starting a running routine can feel a bit like staring at the start line of a marathon: exciting, slightly intimidating, and full of possibility.
Why a Beginners Running Schedule Matters
Let’s be honest: we’ve all tried the “just run when you feel like it” approach. Spoiler alert—it usually ends with sore legs and a Netflix marathon instead of a real one. A structured schedule keeps you accountable. It helps prevent injuries and keeps your motivation ticking over like a metronome (or a Garmin, if you’re fancy).
The science backs this up: Novice runners who follow a recognized, structured training program have a lower injury rate than those who don’t. Consistency and a gradual build-up are your best friends here (Linton, 2018).
How Often Should Beginners Run?
Three times a week is the sweet spot for most new runners. This frequency gives your body time to adapt and recover while building consistency. If you’re eager, consider adding a walk or cross-training session on another day—but remember to rest. Rest is your friend, not just a rumor spread by your couch.
When we say "run," it doesn't mean you should go out the door and push your body to the limits every time. We highly encourage run/walking as a way to transition into a habit that has a high impact on the body.
Research agrees: A preconditioning program and a gradual approach help prevent injuries and keep you running strong (Bredeweg et al., 2010).
Your Weekly Running Plan
Here’s a sample week we recommend for beginners at Wild Blue:
Week 1 Example:
Monday: Run/walk for 20 minutes (1 min run, 2 min walk, repeat)
Wednesday: Run/walk for 20 minutes (1 min run, 2 min walk, repeat)
Friday: Run/walk for 20 minutes (1 min run, 2 min walk, repeat)
Rest days: All other days—yes, really!
Each week, gradually increase the running intervals and decrease the walking breaks. The aim? Build up to 30 minutes of continuous running over 8–10 weeks. Trust the process—slow and steady wins the race.
Week | Run (min) | Walk (min) | Repeats | Total Session (min) | Frequency (per week) |
1 | 1 | 2 | 7 | 21 | 3 |
2 | 2 | 2 | 6 | 24 | 3 |
3 | 3 | 2 | 5 | 25 | 3 |
4 | 4 | 1 | 5 | 25 | 3 |
5 | 5 | 1 | 4 | 24 | 3 |
6 | 6 | 1 | 4 | 28 | 3 |
7 | 8 | 1 | 3 | 27 | 3 |
8 | 10 | 1 | 3 | 33 | 3 |
9 | 12 | 1 | 2 | 26 | 3 |
10 | 30 | 0 | 1 | 30 | 3 |
Common Beginner Mistakes (and How to Dodge Them)
Going too fast, too soon: Your ego might want a sprint. Your body, however, prefers a gentle jog. Most injuries in beginners come from overdoing it.
Ignoring niggles: If something hurts, take it seriously. Early intervention is the best prevention.
Comparing yourself to others: Every runner started somewhere—even the ones zooming past you.
A Coach’s Story: From Couch to 5K (and Beyond)
I’ll never forget coaching my first beginner group in Melbourne. One runner, let’s call her Sarah, was convinced she “wasn’t a runner.” Fast forward eight weeks: she completed her first 5K, grinning from ear to ear. The secret? Consistency, patience, and a supportive community. That’s what we’re all about at Wild Blue.
Ready to Start? Here’s How We Can Help
If you’re keen for a bit of extra support (and a plan tailored just for you), try our 4 weeks for the price of 2 premium membership. You’ll get a bespoke training plan, access to our coaching team, and encouragement from a community that cares about your progress. Sign up for your trial here!
If you just want to chat about your goals, feel free to reach out—I’m always happy to talk running.
References
Galloway, J. L. (2014). Run-Walk-Run: The Proven Method for Runners Who Want to Improve Their Performance. PubMed ↩
Run/Walk Programs for Beginners: A Randomised Controlled Trial. PubMed ↩
Saragiotto, B. T., et al. (2014). What Are the Main Risk Factors for Running-Related Injuries? Sports Medicine. Google Scholar ↩
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