New to running and don’t know where to start?

New to running and don’t know where to start?

New to running and don’t know where to start?

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If you are new to running and would like a plan to follow we have provided a plan below.

This plan incorporates three runs a week along with some strengthening exercises. We have started with run-walks before building up to running unbroken. By doing this we are hoping to avoid any potential running injuries from occurring. Often heel pain, ankle pain, calf pain, and knee pain are caused by going from 0-100 when running, so this plan aims to prevent this.

Beginners’ Training Plan:

WEEK 1Walking timeRunning timeSetsTotal time of session
Run11 minute1 minute612 minutes
Run 21 minute1 minute612 minutes
Run 31 minute1 minute816 minutes
WEEK 2Walking timeRunning timeSetsTotal time of session
Run11 minute1 minute816 minutes
Run 21 minute1 minute1020 minutes
Run 31 minute1 minute1020 minutes
WEEK 3Walking timeRunning timeSetsTotal time of session
Run11 minute1 minute1224 minutes
Run 21 minute1 minute1224 minutes
Run 31 minute2 minutes824 minutes
WEEK 4Walking timeRunning timeSetsTotal time of session
Run11 minute2 minutes824 minutes
Run 23 km – unbroken (or 15 minutes non-stop running)
Run 31 minute2 minutes1030 minutes
WEEK 5Walking timeRunning timeSetsTotal time of session
Run11 minute2 minutes1030 minutes
Run 23 km – unbroken (or 15 minutes non-stop running)
Run 31 minute3 minutes624 minutes
WEEK 6Walking timeRunning timeSetsTotal time of session
Run11 minute3 minutes624 minutes
Run 24 km – unbroken (or 20 minutes non-stop running)
Run 31 minute3 minutes832 minutes
WEEK 7Walking timeRunning timeSetsTotal time of session
Run11 minute4 minutes525 minutes
Run 24 km – unbroken (or 20 minutes non-stop running)
Run 31 minute4 minutes525 minutes
WEEK 8Walking timeRunning timeSetsTotal time of session
Run11 minute4 minutes630 minutes
Run 21 minute4 minutes6 30 minutes
Run 35 km – unbroken (or 25 minutes non-stop running)

5 Tips for Runners: To Help Prevent Injury & Improve Your Running Performance Ebook

We also offer in-clinic and online programs specifically designed for runners of all levels. You can find out more information below

Online 12 Week Strength Training for Runners

Running Assessment

Run Well Package

Run Strong Package

If you would like more information please don’t hesitate to get in touch 086 787 6358 or email info@painandperformanceclinic.ie

Tommy Brennan

Tommy Brennan

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Our goal here is to get you out of pain and back to your physical best so that you can enjoy the things that are important to you.  

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