PT-Approved Training Plan for New Runners

Embarking on a running routine brings many health benefits. More robust cardiovascular fitness, enhanced daily energy, improved body composition, and greater stamina are all scientifically known benefits of running. These benefits, however, are based on a regular and consistent habit of running. Are you interested in starting a running program, but unsure where to start? This blog has you covered. Here, you will find an all-inclusive 8-week program for new runners. This plan is great for brand-new runners, with little or no prior experience. First, some things to consider:

Wear Sturdy and Comfortable Running Shoes

You will be building up a lot of time on your feet (gradually, of course). A newer pair of running shoes will be ideal to prevent foot, ankle, or knee pain from developing during this program. Terms like motion-control, arch support, heel drop, or minimal sole got you confused? Don’t worry about those yet, as a new runner. Instead, select the pair of shoes that feels the most comfortable right out of the box. Running science says this will be the most likely choice to prevent injury.

Start with a Run/Walk Method

Your first runs will start with run:walk for a 1:3 ratio. This means you should aim to run for 1 minute, followed by 3 minutes of walking recovery. Stick to this ratio for at least a week before attempting to drop the ratio to 1:2 (run for one minute and walk for 2 minutes).

Build Gradually

The goal is to set yourself up for long-term success, not just complete a run for the first 8 consecutive days. This running program starts with a run/walk of 20 minutes and finishes with a long run of 45 minutes. This should allow the average new runner to be well prepared if they want to complete a 5k race. Don’t be alarmed if the first week feels a little easy.

Stretching and Strengthening Are Part of the Program

While running is a fantastic workout, it is insufficient for overall health. Running, like any sport, comes with an inherent injury risk. Both of these issues are well addressed with resistance exercises to keep key muscles and joints healthy. Days labeled ‘Cross train’ are days in which you will perform upper and lower body exercises. Think major muscle groups, thighs, hips, shoulders, chest, back. Check out this article for inspiration. Stretch days fade from the program recommendation after week 5. This is not to say you are done stretching at this point, but instead you can complete this separate from the running prescription. Check out this link for ankle stretch recommendations.

Want to Race? Complete Weeks 7b and 8b

If you are using this template as a build-up to your first 5k then you will need to use the alternate weeks 7 and 8 of the program. After completing week 6, move on to week 7b.

8-week new runner training plan

As always, if pain gets in the way of your running, contact an Athletico nearest you to schedule a free assessment with one of our movement experts. Free Assessments are available in-clinic and virtually through our Telehealth platform.

Schedule a Free Assessment

*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.

The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.