Starting from zero? This plan is for you. It's built for inactive or returning runners: if you can walk briskly for 20-30 minutes but running feels out of reach, start here. No running base needed.
Over 18 weeks you'll go from walk-jog intervals to running continuously for 30+ minutes, then build to 4-6 easy runs a week with a 60-65 minute long run. You'll finish ready to start a beginner half marathon or 5K plan.
How it works:
- Weeks 1-5: a 10-step walk-run ladder, 4 days a week, from 1 min walk / 1 min jog to a continuous 20-minute run. Move up a step when your heart rate stays steady and the effort feels easy. If it doesn't, repeat the step. Already past the early steps? Test yourself (instructions inside) and start at week 6 or 8.
- Frequency first: early on, running more often beats running longer or harder. You add runs before you add length: 4 runs in week 6, 5 from week 7, up to 6 from week 14.
- Heart-rate guided Zone 2 (80-88% of threshold HR): HR is a guide, not a rule. Cross-check it with effort, pace and breathing; on easy runs you should be able to talk in full sentences.
- Strides and short hill sprints from week 6 teach good form. Gentle aerobic, threshold and hill sessions come in the second half.
- Two 20-minute bodyweight strength days a week (foot, ankle and glute work: slant board or floor balance, pogo hops, hip and core moves). No gym needed.
- Down weeks (5, 8, 12, 16) help you absorb the work.
- Health first: the 3-day rule. If pain would cost you 3 days of training, stop and call it a day.
Weekly time: about 1.5 hours at the start, rising to about 4 hours by the end. You'll need a heart-rate monitor (a chest strap is best) and HR zones set in TrainingPeaks; I explain how to estimate them without a lab test.
I'm Trent, coach at Bangor Area Distance. Every workout has clear instructions and coaching notes, so you always know what to do and why.
Certifications:
USATF Marathon Specialist, 2024
Safesport, 2024
USATF Cross Country Coaching Certification, 2022
NFHS Interscholastic Head Coach Certification, 2012
Coaching Honors
2 x MVL Coach of the Year, 2012, 2013
Sierra Ridge Academy Coach of the Year, 2013
10+ years of experience coaching youths and adults in events ranging from the mile to the marathon.
Whether you're just starting to run, looking to set PRs, or just want to feel good running, I'm ready to help you reach your goal!