Beginner Runner Training Schedules
How to Start Running
If you've never run before, you might feel a bit intimidated to get out there and start. This 8-week plan will help you ease into the sport.
Learn to Run in 30 Days
This beginner running program is designed to help you get started with running. To start, you only need to be able to run for 1 minute at a time. Using a run/walk method, you'll work your way up to running continuously for 20 minutes in 30 days.
Four Weeks to Run One Mile
This four-week learn to run training program is perfect for total beginner run/walkers who want to build up to running one mile.
Beginner Training Program to Run Two Miles
This four-week training program is designed for beginner run/walkers who want to build up to running two miles.
Email Course: 3 Weeks to a 30-Minute Running Habit
This beginner run/walk program is designed to encourage a new running habit. By the end of this three week email course, you'll be able to run/walk for 30 minutes.
Email Course: 8-week Beginner 5K
This eight-week 5K training program is designed to help beginners run to the finish line.
Run/Walk 5K Training Program
This eight-week 5K training program is designed for run/walkers who want to build up to running a 5K race.
Train for Your First 5K
This schedule is geared toward beginner runners who want to run their first 5K.
Train for a 5K in One Month
This four-week training program is designed for beginner run/walkers who want to build up to running a 5K in a month.
5K Advanced Beginner Schedule
This eight-week 5K training schedule is geared for runners who are not brand-new to running, but are not ready for an intermediate schedule.
8-Week Run/Walk Training Schedule to Build Distance
This 8-week training program is designed for beginner run/walkers who want to build their distance. This training schedule takes you from running 30 minutes at 5/1 ratios to running 60 minutes at 5/1 ratios in 8 weeks.
Run/Walk 10K Training Program
This 10K training program is designed for beginner run/walkers who want to run/walk a 10K race.
Beginners 10K Training Schedule
This 10K training schedule is for beginner runners who want to run their first 10K race.
10K Advanced Beginner Schedule
This eight-week 10K training schedule is geared toward advanced beginner runners.
Run/Walk Half Marathon Program
This 12-week half marathon training program is for those who want to run/walk a half marathon.
Basic Half Marathon Training Schedule for Beginners
Ready to train for your first half marathon? This 12-week training schedule is perfect for beginner runners who want to run a half marathon.
Run/Walk Marathon Training Schedule
This 20-week marathon training program is designed to help you run/walk to the finish line of your marathon.
Email Course: Half Marathon Beginner Training Program
This 12-week half marathon training schedule is perfect for a beginner runner and a first-time half-marathoner whose goal is simply to finish the 13.1-mile race. Every week, you'll get new instructions and motivation right in your Inbox. By the end of 12 weeks, you'll be ready to run a half marathon.
Email Courses and Newsletters
Check out email courses and newsletters designed to help you get started with running, train for a specific distance, such as a 5K or half marathon, or stay motivated to keep running.
Beginner Marathon Training Schedule
Ready to start training for your first marathon? Here's the perfect schedule for beginners whose goal is to finish.
What Should I Do After the "3 Weeks to a 30-minute Running Habit" Course?
I completed the "3 Weeks to 30 Minutes Running" email program. What running program should I do next?