Building a Beginner Running Plan

January 31, 2025

Whether you’re looking to complete your first 5K, add some structure to your routine, or simply just enjoy the benefits of running, having a plan is helpful when getting started.  

It’s important to focus on gradual progress, building a strong foundation, and preventing injuries. Certified Personal Trainer, RRCA Running Coach and Team Injinji Athlete Christy Scott has some tips and tricks to let you hit the ground running.  

Building A Weekly Running Schedule

If you’re new to running, the key is to start slowly and incorporate run-walk intervals to help your body adapt. A solid weekly running plan includes a mix of runs and rest days that allows your body to adapt and recover. 

“First and foremost, be patient,” Christy explains. “[If you’re new to running], heading out the door and running 5 miles on day 1 is not a great idea. Your muscles may be able to handle the work, but your tendons and ligaments; not so much. Soft tissue takes time to adapt to the stress that running puts on them. I recommend heading out for daily walks, which is a great way to build up to running. Once you’ve been walking consistently for a few weeks, we can add in some short bouts of running.”  

Here is Christy’s suggested running plan for beginners:  

Monday: Walk / Run Intervals 

  • 30-35 minutes of walk/run intervals. Start with 30 seconds of running at a time. Walk 2-3 minutes, then run at an easy pace for 30 seconds. If 30 seconds is too long, try 15-20 seconds. Repeat this for 30-35 minutes. 

Tuesday: Strength training  

  • It’s important to work on strength alongside your running goals, to help reduce injury. If you’re unsure where to start, check out the later section of this blog for simple, effective bodyweight exercises you can begin to incorporate.  

Wednesday: Walk / Run Intervals 

  • 30-35 minutes of walk/run intervals. Start with 30 seconds of running at a time. Walk 2-3 minutes, then run at an easy pace for 30 seconds. If 30 seconds is too long, try 15-20 seconds. Repeat this for 30-35 minutes. 

Thursday: Strength training 

Friday: Rest Day 

Saturday: Long Run 

  •  45-60 minutes of walk/run intervals. Start with 30 seconds of running at a time. Walk 2-3 minutes, then run at an easy pace for 30 seconds. Repeat this for 45-60 minutes. 

Sunday: Rest day 

  • It’s important to let your body recover! Opt for an active recovery like going on a walk or doing some yoga or mobility.  

“Continue this plan for the first 3-4 weeks, then slowly begin to add time to your running intervals or decrease the time of your walking intervals. You can also add another day of running or adding time onto the running workouts that you are already doing. Again, be kind to yourself and don’t push it too hard too quickly. Patience pays off!” 

Team Injinji Athlete Christy Scott training on a trail for her next race.Team Injinji Athlete Christy Scott training on a trail for her next race.

Incorporating Running Workouts 

So, you’ve established a solid base of running – now what? Try replacing one of your running days with a running workout, which helps to add some variety into your weekly routine! One of Christy’s favorites is hill repeats.  

Find a hill with a steep grade. I always tell my athletes to find a hill that is runnable, but makes you feel like you want to walk. You should be able to hold a steady effort up the hill. Start with 30-60 seconds of running steadily up the hill, then jog/walk back down to the starting point and do it again.  See if you can make it a little further each time. Shoot for 10 repeats. As you get more accustomed to these workouts, you can increase the time of the repeats.”  

Team Inijinji Athlete Christy Scott pushing hard up a steep grade for her hill training.Team Inijinji Athlete Christy Scott pushing hard up a steep grade for her hill training.

Christy also likes to incorporate tempo runs. “With this workout, you will hold a steady pace at a harder effort than your easy run, but not “all out”. For example, run easy for 10 minutes to warm up, then do 3 minutes at a tempo pace. You should be slightly winded, but able to respond if asked a question. Allow yourself to recover with an easy jog/walk for 2-3 minutes, then repeat the tempo pace again. Start out with 4-6 sets. Be sure to cool down with an easy jog/walk at the end of the workout.”  

How To Start Increasing Mileage  

To prevent injury while training, it’s best to increase mileage slowly and over time. A guiding principle is the 10% rule: increase your weekly mileage, or total running time, by no more than 10% each week. For example, if you run 9 miles one week, aim for 10 the next week.  

Listen to your body! If you feel overly fatigued or notice signs of discomfort, rest days are your friend.  

Basic Bodyweight Workouts for Runners 

Bodyweight exercises are perfect for runners at any level, and easy to incorporate into your weekly routine to help boost strength and stability.  

“You don’t need a full gym to get a good workout in,” Christy explains. “Here are some of my favorite body weight exercises. These can be used to help you get started with strength training, to help you slowly come back from injury or while you’re out of town and don’t have access to a gym.”  

  • Walking lunges (aim for 20-30 reps per leg) 
  • Wall sits (aim for holding for 45-65 seconds) 
  • Glute bridges (aim for 15-20 reps) 
  • Side lunges (aim for 10-12 per leg) 
  • Calf raises (aim for 15-20 reps) 
  • Planks & side planks (aim for 30-60 seconds) 

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Remember, every runner starts somewhere. With a thoughtful plan and a positive mindset, you’ll be well equipped to achieve your running goals. Grab a pair of blister-preventing running socks and lace up!