8 Week Beginner Running Plan

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 02:04

This 8 week plan is ideal for non-runners wanting to introduce running into their lives. The plan offers 3-4 running sessions a week gradually building up from walking with short running efforts to longer continuous running. Running sessions range from 10sec of running efforts to over a minute all designed to quickly increase fitness levels and running confidence.

Sample Day 1
0:20:00
10 x 20sec

Warm Up - 5mins brisk walking

10 x 20sec run efforts with 40sec rest

Cool down - 5mins brisk walking

Sample Day 3
0:20:00
20 mins - Walk/Jog

Warm Up - 2:30mins brisk walking

15mins of 30sec gentle jogging then 30sec walking

Cool Down - 2:30mins brisk walking

Sample Day 4
0:30:00
Yoga

https://www.youtube.com/watch?v=0hTllAb4XGg

Sample Day 6
0:30:00
2 x (10 x 10sec)

Warm Up - 5mins brisk walking

10 x 10sec runs with 30sec rest
5 mins walking
10 x 10sec runs with 30sec rest

Cool Down - 5mins brisk walking

Sample Day 8
0:20:00
10 x 25sec

Warm Up - 5mins brisk walking

10 x 25sec run efforts with 35sec rest

Cool down - 5mins brisk walking

Sample Day 10
0:20:00
20 mins - Walk/Jog

Warm Up - 2:30mins brisk walking

15mins of 30sec gentle jogging then 30sec walking

Cool Down - 2:30mins brisk walking

Sample Day 11
0:30:00
Yoga

https://www.youtube.com/watch?v=0hTllAb4XGg

Sarah Benson

Sarah specialises in track and road distance running for all ability levels. She offers personalised training programmes remotely and two weekly track sessions for local athletes.