A 10-Week Plan to Run 5K for Beginning Runners

Running can help shave off those stubborn last five pounds, or take your fitness level up a notch or two. But for running rookies—even athletes successful in other sports—creating a training program can be daunting. Here's a 10-week beginner running program that takes the guesswork out of running. At the end of the 10 weeks, you should be able to run three miles.

Here's the best part. The only equipment you'll need is a pair of running shoes, some comfortable clothes and a watch.

Weeks 1 and 2: Three Days per Week

Walk out the door and travel 15 minutes in one direction, turn around, and return 15 minutes to where you started—30 minutes total. Follow these rules:

  • For the first five minutes of your workout, you should walk—no running.
  • For the last five minutes of your workout, you should walk—again, no running.
  • During the middle 20 minutes of the workout, you're free to jog or run—as long as you do so easily and don't push yourself. Here's how to run during those middle 20 minutes: Alternate between jogging and walking. Jog until you start feeling tired (or a minimum of 30 seconds), walk until you are recovered, and repeat throughout running portion.
  • The goal is to complete this workout three times per week for two weeks.

More: How Beginners Can Make Running a Healthy Habit

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