JumpStart Your Running With This New Runner’s Schedule

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?

14 Responses to “JumpStart Your Running With This New Runner’s Schedule”

Read below or add a comment...

  1. MrsX says:

    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~!

    • Andy says:

      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

  2. Tara says:

    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!

  3. Susan says:

    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!!

  4. 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.

  5. autumn says:

    Thank you for the running schedule. 2 years ago, after doing a 5k race. I completed 6 half marathons with no training. I was an avid bicyclist so I think that helped. But I took last year off from all activities to fight stage 4 lymphoma. I’m now in remission but the chemo therapy left me with congestive heart failure. My oncologist gave me the OK to run but I’m afraid my heart my stopped. Does anyone here runs with a heart problem? Thank you.

    • Andy says:

      Hi I am sorry about your condition. I am not familiar with running with a heart problem, but do wish you the best with it.

Trackbacks

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