For whatever reason you want to start running, whether it is to lose weight, run a race, or just feel better, you need to get onto some kind of schedule. I know you have tried running before, and within a week or two you were back into the same lazy routine. Perhaps you lacked motivation, you got burned out too quick, or you did not know what kind of schedule you should be on. Having a written schedule is important because it allows you to reach a goal within a set time.
This post has such a schedule that will help you to get started running, and stick with it. Jump ahead to the schedule, or read the background information about the schedule first.
Well, I have sat down and created what I am dubbing the JumpStarter Schedule. OK, maybe that is a cheesy name. If you have a better idea, let me know. Anyway, this schedule is designed to get you started running, even if you have get winded running to the bathroom!
The schedule starts out with three days of combined running and walking every week. As you build-up, the amount of running increases, and the amount of walking decreases. By the end of this schedule, I hope you will be able to run for 10 minutes with no break. You may even be able to to better than that, which is great.
Obviously, you can adjust the schedule to be more or less aggressive, depending on your fitness. I am assuming, though, that you are completely new to running and you have little to no fitness level. Just try not to increase the running portion more than 10 percent per week. You may want to change the running or walking duration, days of the week, and number of days. If you have more time on the weekend to run, then shift the days around. I would limit the number of running days to three during this eight week schedule, though.
After the second week, note that I added walking days to the schedule for two days a week. The walking days will provide a few benefits. These days will help to loosen your muscles, keep you on a regular schedule, improve your fitness and endurance, and will burn some calories as well!
Without further ado, here is the running schedule:
“The JumpStarter” A New Runner’s Schedule
| Week 1 | |||||||||||||
| Su | M | T | W | Th | F | Sa | |||||||
| Off | Warm-up (walk and stretch) | 3 min | Off | Warm-up (walk and stretch) | 3 min | Off | Warm-up (walk and stretch) | 3 min | Off | ||||
| (Rest or Stretch) | Run | 30 s | (Rest or Stretch) | Run | 30 s | (Rest or Stretch) | Run | 30 s | (Rest or Stretch) | ||||
| Walk | 2 min | Walk | 2 min | Walk | 2 min | ||||||||
| Repeat | 4 times | Repeat | 4 times | Repeat | 4 times | ||||||||
| Total | 10 min | Total | 10 min | Total | 10 min | ||||||||
| Cool-down (walk and stretch) | 3 min | Cool-down (walk and stretch) | 3 min | Cool-down (walk and stretch) | 3 min | ||||||||
| Week 2 | |||||||||||||
| Su | M | T | W | Th | F | Sa | |||||||
| Off | Warm-up | 3 min | Off | Warm-up | 3 min | Off | Warm-up | 3 min | Off | ||||
| (Rest or Stretch) | Run | 1 min | (Rest or Stretch) | Run | 1 min | (Rest or Stretch) | Run | 1 min | (Rest or Stretch) | ||||
| Walk | 2 min | Walk | 2 min | Walk | 2 min | ||||||||
| Repeat | 4x | Repeat | 4x | Repeat | 4x | ||||||||
| Total | 12 min | Total | 12 min | Total | 12 min | ||||||||
| Cool-down | 3 min | Cool-down | 3 min | Cool-down | 3 min | ||||||||
| Week 3 | |||||||||||||
| Su | M | T | W | Th | F | Sa | |||||||
| Off | Warm-up | 3 min | Walk | 20 min | Warm-up | 3m | Walk | 20 min | Warm-up | 3m | Off | ||
| (Rest or Stretch) | Run | 2 min | Alt: Off Day | Run | 2 min | Alt: Off Day | Run | 2 min | (Rest or Stretch) | ||||
| Walk | 2 min | Walk | 2 min | Walk | 2 min | ||||||||
| Repeat | 4x | (Rest or Stretch) | Repeat | 4x | (Rest or Stretch) | Repeat | 4x | ||||||
| Total | 16 min | Total | 16 min | Total | 16 min | ||||||||
| Cool-down | 3 min | Cool-down | 3m | Cool-down | 3m | ||||||||
| Week 4 | |||||||||||||
| Su | M | T | W | Th | F | Sa | |||||||
| Off | Warm-up | 3 min | Walk | 20 min | Warm-up | 3 min | Walk | 20 min | Warm-up | 3 min | Off | ||
| (Rest or Stretch) | Run | 3 min | Alt: Off Day | Run | 3 min | Alt: Off Day | Run | 3 min | (Rest or Stretch) | ||||
| Walk | 2 min | Walk | 2 min | Walk | 2 min | ||||||||
| Repeat | 4x | (Rest or Stretch) | Repeat | 4x | (Rest or Stretch) | Repeat | 4x | ||||||
| Total | 20 min | Total | 20 min | Total | 20 min | ||||||||
| Cool-down | 3 min | Cool-down | 3 min | Cool-down | 3 min | ||||||||
| Week 5 | |||||||||||||
| Su | M | T | W | Th | F | Sa | |||||||
| Off | Warm-up | 5 min | Walk | 20 min | Warm-up | 5 min | Walk | 20 min | Warm-up | 5 min | Off | ||
| (Rest or Stretch) | Run | 4 min | Alt: Off Day | Run | 4 min | Alt: Off Day | Run | 4 min | (Rest or Stretch) | ||||
| Walk | 1 min | Walk | 1 min | Walk | 1 min | ||||||||
| Repeat | 4x | (Rest or Stretch) | Repeat | 4x | (Rest or Stretch) | Repeat | 4x | ||||||
| Total | 20 min | Total | 20 min | Total | 20 min | ||||||||
| Cool-down | 5 min | Cool-down | 5 min | Cool-down | 5 min | ||||||||
| Week 6 | |||||||||||||
| Su | M | T | W | Th | F | Sa | |||||||
| Off | Warm-up | 5 min | Walk | 20 min | Warm-up | 5 min | Walk | 20 min | Warm-up | 5 min | Off | ||
| (Rest or Stretch) | Run | 6 min | Alt: Off Day | Run | 6 min | Alt: Off Day | Run | 7 min | (Rest or Stretch) | ||||
| Walk | 1 min | Walk | 1 min | Walk | 1m | ||||||||
| Repeat | 3x | (Rest or Stretch) | Repeat | 3x | (Rest or Stretch) | Repeat | 3x | ||||||
| Total | 21 min | Total | 21 min | Total | 24 min | ||||||||
| Cool-down | 5 min | Cool-down | 5 min | Cool-down | 5 min | ||||||||
| Week 7 | |||||||||||||
| Su | M | T | W | Th | F | Sa | |||||||
| Off | Warm-up | 5 min | Walk | 20 min | Warm-up | 5 min | Walk | 20 min | Warm-up | 5 min | Off | ||
| (Rest or Stretch) | Run | 7 min | Alt: Off Day | Run | 7 min | Alt: Off Day | Run | 8 min | (Rest or Stretch) | ||||
| Walk | 1 min | Walk | 1 min | Walk | 30 s | ||||||||
| Repeat | 3x | (Rest or Stretch) | Repeat | 3x | (Rest or Stretch) | Repeat | 3x | ||||||
| Total | 24 min | Total | 24 min | Total | 25:30 | ||||||||
| Cool-down | 5 min | Cool-down | 5 min | Cool-down | 5 min | ||||||||
| Week 8 | |||||||||||||
| Su | M | T | W | Th | F | Sa | |||||||
| Off | Warm-up | 5 min | Walk | 20m | Warm-up | 5 min | Walk | 20m | Warm-up | 5 min | Off | ||
| (Rest or Stretch) | Run | 10 min | Alt: Off Day | Run | 10 min | Alt: Off Day | Run | 10 min | (Rest or Stretch) | ||||
| Walk | 30 s | Walk | 30 s | Walk | 30 s | ||||||||
| Repeat | 2x | (Rest or Stretch) | Repeat | 2x | (Rest or Stretch) | Repeat | 2x | ||||||
| Total | 21 min | Total | 21 min | Total | 21 min | ||||||||
| Cool-down | 5 min | Cool-down | 5 min | Cool-down | 5 min | ||||||||
What do you think?
I would love to hear from the readers. Please let me know if you have any thoughts about this post. Also, let me know what you think about the following:
Did this schedule help to make you a better runner?
What do you like about this schedule?
What do you think I should name this running schedule?
I would say that I have always been a hater of running. But with the days that I can’t make it to the gym I figured that I would give it a shot. I am one week two but I am surprised at how much I am enjoying this. Great post! Thanks~!
I am glad that you are enjoying your running. Once you get to where you have a decent base, running can be quite rewarding. Thanks for the feedback, and I hop that your running goes well.
Best, Andy
I’ll let you know how it goes… I’m about 80 pounds overweight and never exercise. My 9 year old is off to run her 2nd 5K this December and another in May. I WILL run the May race with her… that’s my motivation!
That sounds like great motivation to start running. I hope you will stick with this program and do well in your upcoming 5K.
Thanks for posting this! I just went to my podiatrist yesterday (after healing from a stress fracture from my first attempt at running). He cleared me to start running again and recommended something just like this, mixing running and walking. This is a really big help!!
Hi, I am so glad you are able to get back to running, and I hope your feet (and other body parts) stay healthy. Happy Running! Andy
Very interesting and helpful post. I’m definitely a newbie runner but very keen to improve. From my limited experience I think a schedule is a big help. It helps you track your progress.