This 6-week beginner running plan is designed for anyone who wants to start running and reach 30 minutes of continuous running. It includes running workouts, strength and endurance exercises, and stretching to ensure a safe and balanced progression.
No prior experience is required. You will need running shoes and comfortable athletic clothing. Most exercises can be done at home or outdoors, using simple equipment such as a bench, a bike (stationary or outdoor), and resistance bands. Other exercises use bodyweight only.
Follow the plan as written and complete all rest days — your endurance and confidence will grow week by week.