This absolute beginner running plan is for new runners or those returning to the sport from a long break or injury. It was written by From Fat to Finish Line's Rik Akey, for people who got stuck on Couch to 5K's week 3. It will take you from walking to running a mile in about 8 weeks. It's based on your RPE or Rating of Perceived Exertion. Rated on a scale of 1-10 with 1 being at complete rest and 10 being an all-out sprint that you could maintain for a very short time (10-20 seconds).

BEFORE YOU START, IT IS IMPORTANT THAT:
1) You and your doctor agree that you are fit and healthy enough to begin a running training program.
2) You are willing and able to devote about 30 minutes, 3 times per week, to a running training program.
3) You own a good quality pair of running shoes, preferably from a running specialty store, which have been professionally matched to your body mechanics. (Search “running shoe store” in your city, tell the salesperson that you are a new runner, and then let them do all the work!)

This plan can be uploaded to a Garmin Watch. Instructions on syncing your Garmin Watch here: https://help.trainingpeaks.com/hc/en-us/articles/204070854

If you have an Apple Watch, please see the plan specific to Apple.