Learn To Run Training Program
4. Choose The Right Training Program: Beginner | Intermediate | Advanced | Training Rules | Next Steps In Your Journey
Beginner
Conditioning Program
Week |
Training Sessions |
Total Time |
|
1 |
[walk 1 min] ➤ [run 1 min, walk 2 min x 6 sets ] ➤ [run 1 min, walk 1 min] |
Running: 7 min Walking: 14 min |
|
2 |
[walk 1 min] ➤ [run 1 min, walk 1 min x 10 sets] |
Running: 10 min Walking: 11 min |
|
3 |
[walk 1 min] ➤ [run 2 min, walk 1 min x 6 sets] ➤ [run 2 min, walk 1 min] |
Running: 14 min Walking: 8 min |
|
4 |
[walk 1 min] ➤ [run 3 min, walk 1 min x 5 sets] |
Running: 15 min Walking: 6 min |
|
5 |
[walk 1 min] ➤ [run 4 min, walk 1 min x 4 sets] |
Running: 16 min Walking: 5 min |
|
6 |
[walk 1 min] ➤ [run 5 min, walk 1 min x 3 sets] ➤ [run 2 min, walk 1 min] |
Running: 17 min Walking: 5 min |
|
7 |
[walk 1 min] ➤ [run 6 min, walk 1 min) x 3 sets] |
Running: 18 min Walking: 4 min |
|
8 |
[walk 1 min] ➤ [run 8 min, walk 1 min x 2 sets] ➤ [run 2 min, walk 1 min] |
Running: 18 min Walking: 4 min |
|
9 |
[walk 1 min] ➤ [run 10 min, walk 1 min x 2 sets] |
Running: 18 min Walking: 4 min |
|
10 |
[walk 1 min] ➤ [run 10 min, walk 1 min x 2 sets] |
Running: 20 min Walking: 3 min |
If you are just beginning, start first with walking and add running later. If you have been inactive for a long time, start with a walking program. Walk before you run. Think of it as a preconditioning program. Start with a fast walk for 20 to 30 minutes. Slow down if you find yourself short of breath. Don’t stop. Keep moving. By pumping your arms as you walk and really stepping out, you can increase your heart rate to a level nearly equivalent to a slow run. Also, by walking vigorously uphill, you can add to the rigor of your walking workouts. Once you can walk briskly for 30 minutes, you can start interspersing some easy running into your walking. By slowly exchanging running for walking, over several weeks you will gradually progress to running for 10 minutes and walking for 1 minute. The following schedule should be run at least three time per week. All running should be done at a conversation pace, and all walking should be done briskly. Of course, a proper warm‑up and cooldown are required. Start and end all sessions with a one‑minute walk.
Intermediate
Conditioning Program
Week |
Training Sessions |
Sessions Per Week |
Total Time |
|
1 |
[walk 1 min] ➤ [run 5 min, walk 1 min x 4 sets] | 3x per week |
Running: 20 min Walking: 5 min |
|
2 |
[walk 1 min] ➤ [run 10 min, walk 1 min x 2 sets] | 3x per week |
Running: 21 min Walking: 4 min |
|
3 |
[walk 1 min] ➤ [run 10 min, walk 1 min x 2 sets] | 3x per week |
Running: 20 min Walking: 3 min |
|
4 |
[walk 1 min] ➤ [run 10 min, walk 1 min x 2 sets] | 3x per week |
Running: 20 min Walking: 3 min |
|
5 |
[walk 1 min] ➤ [run 10 min, walk 1 min x 2 sets] | 3x per week |
Running: 20 min Walking: 3 min |
|
6 |
[walk 1 min] ➤ [run 10 min, walk 1 min x 2 sets] ➤ [run 2 min, walk 1 min] | 3x per week |
Running: 22 min Walking: 4 min |
|
7 |
[walk 1 min] ➤ [run 10 min, walk 1 min x 2 sets] ➤ [run 4 min, walk 1 min | 3x per week |
Running: 24 min Walking: 4 min |
|
8 |
[walk 1 min] ➤ [run 10 min, walk 1 min x 2 sets] ➤ [run 6 min, walk 1 min] | 3x per week |
Running: 26 min Walking: 4 min |
|
9 |
Session A:
Session B: |
A: 3x per week
B: 1x per week |
A: Running: 28 min B: Running: 20 min |
|
10 |
Session A:
Session B: |
A: 3x per week
B: 1x per week |
A: Running: 30 min B: Running: 20 min |
After you can run five minutes nonstop, you are ready for the intermediate program. This phase of training requires that you stay at the level of running for five minutes but do it three to five times a week, for three to four weeks. Note: When you have reached 30 minutes, three times per week, pause. Hold your running at this level and concentrate on gradually bringing your running time up to 30 minutes on the other days that you are running. You are progressing well, and you don’t want to risk injury, fatigue or boredom.
Advanced
Conditioning Program
Week |
Training Sessions |
Sessions Per Week |
Total Time |
|
1 |
[walk 1 min] ➤ [run 10 min, walk 1 min x 2 sets] | 3x per week |
Running: 20 min Walking: 5 min |
|
2 |
[walk 1 min] ➤ [run 10 min, walk 1 min x 2 sets] ➤ [run 2 min, walk 1 min] | 3x per week |
Running: 22 min Walking: 4 min |
|
3 |
[walk 1 min] ➤ [run 10 min, walk 1 min x 2 sets] ➤ [run 4 min, walk 1 min] | 3x per week |
Running: 24 min Walking: 4 min |
|
4 |
[walk 1 min] ➤ [run 10 min, walk 1 min x 2 sets] ➤ [run 6 min, walk 1 min] | 3x per week |
Running: 26 min Walking: 4 min |
|
5 |
[walk 1 min] ➤ [run 10 min, walk 1 min x 2 sets] ➤ [run 8 min, walk 1 min] | 3x per week |
Running: 28 min Walking: 4 min |
|
6 |
Session A:
Session B: |
A: 3x per week
B: 1x per week |
A: Running: 30 min
B: Running: 20 min |
|
7 |
Session A:
Session B: |
A: 3x per week
B: 1x per week |
A: Running: 30 min
B: Running: 22 min |
|
8 |
Session A:
Session B: |
A: 3x per week
B: 1x per week |
A: Running: 33 min
B: Running: 22 min |
|
9 |
Session A:
Session B: |
A: 3x per week
B: 1x per week |
A: Running: 33 min
|
|
10 |
Session A:
Session B:
Session C: |
A: 2x per week
B: 2x per week
C: 1x per week |
A: Running: 30 min
B: Running: 25 min
C: Running: 20 min |
If you can currently run 20 minutes or longer on a consistent basis, you are ready for the advanced 5 K program. This program focuses on safely increasing your total running time or distance as well as adding in extra days of training. After you have reached week 10, when you are running five times a week, hold your longest runs up to 30 minutes and concentrate on gradually bringing your other runs up to 30 minutes as well. You don’t want to risk injury, fatigue or boredom.
Training Rules
- These programs start conservatively. You can even fall a little behind and still get back on the program.
- Once you reach the halfway mark, you may find it difficult to keep up unless you run faithfully at least three times a week.
- If you can't keep up, or you lose time from illness or injury, don't panic: stay at the level you can handle or go back a level until you are ready to move on.
- Remember, it took you a lot of years to get out of shape; take time getting back into shape.
Next Steps For Your Running Journey
Start with these programs as your launching pad, your first steady step into a lifestyle that supports your health, confidence, and long‑term goals. The Running Room is here for your journey, ready to guide you, encourage you, and help you build a foundation that lasts.
Use the resources below to explore everything you need to get started: tips on choosing the right gear, understanding proper running form, building your base, and developing smart habits that support your progress.
- Key Running Tips For A Powerful Start
- Walk Breaks
- Hill Training
- Building The Base
- How To Buy The Right Shoe
- Stretching
- How To Warm-up, Stretch, & Cool Down
- Biomechanics Of Running Form
- Summer Running / Winter Running
- Summer Clothing / Winter Clothing
- Gear To Get The Most Out Of Your Training
- Nutrition & Healthy Eating
