Many people ask me questions about beginning to run on a regular basis. They ask where to start, how to pace themselves, how to build weekly mileage, and more. I have developed the following set of free beginner running plans for those that are completely new to running. These beginner level training plans are also great for individuals coming back from an injury, or for someone that has never followed a structured training program before.
For those who have never run or walked for long distances before, you will most likely want to start with one of the Run-Walk training plans. You can choose from either a 5K or 10K race distance. In these plans, you will find a gentle approach to teaching you how to run.
If you have been running fairly consistently for the past six months, then you can start with one of the beginner 5K or 10K running plans. These plans will teach you how to build your weekly mileage, incorporate cross-training, and develop your endurance for what larger goals you might have ahead.
Lastly, if you have completed a few 5K or 10K races and are ready to learn how to take on a longer running challenge, I’ve created beginner running plans for both the half marathon and marathon distance. Similar to the other beginner level plans, the half marathon and marathon training are all about teaching you how to build your weekly mileage, increase your long run distance, and incorporating cross-training into your routine to be a stronger all around runner.