Step One: 4 Weeks to 4km Beginner Running Plan is designed for complete beginners who want to start running safely, confidently and at a sustainable pace.
Whether you've never run before, are returning after a long break, or have struggled to stay consistent in the past, this programme will guide you towards running 4 kilometres continuously over four weeks.
The gradual run/walk structure allows your fitness and confidence to build naturally. Each session has a clear purpose, and every week prepares you for the next.
This plan is ideal if you:
- Are new to running or returning after time away.
- Can comfortably walk for at least 30 minutes.
- Want a structured programme rather than guessing what to do.
- Prefer a gradual, achievable approach.
- Want to build a lasting running habit.
What you'll receive
- A structured 4-week beginner running programme.
- Three to four progressive run/walk sessions each week.
- Two to three stretching sessions each week.
- Clear instructions for every workout.
- The Step One – Athlete Guide, with practical advice, FAQs and additional resources.
Equipment
- Comfortable running shoes.
- GPS running watch — recommended but not essential.
- Heart-rate monitor — optional.
Coach Support
This is a self-guided TrainingPeaks plan that you can complete at your own pace. Every workout includes notes from Coach Ray explaining what to do and why you're doing it. You're also welcome to get in touch if you have questions.
About Coach Ray
Coach Ray Boardman, Director and Head Coach of Qwik Kiwi Coaching, has helped beginner and recreational athletes achieve their goals since 2000. His evidence-based programmes are designed to fit around work, family and everyday life.
"When I started Step One, I never thought of myself as a runner. Four months later I completed the 10km Kaikōura Whale Run. This programme gave me the confidence to believe I could do it." — Lisa
I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.