If you are a beginning or non-runner and are looking to get started, then it is very important to follow some kind of a plan to make sure you aren’t trying to do to much, too quickly. Often beginning runners will jump right in and start going too fast or too far, leading to the inevitable running injuries. By sticking to a structured plan and increasing your mileage slowly, you greatly reduce the likelihood of injuring yourself. We also find that having a running plan helps to keep you motivated.
Here’s an image we created of a great running plan for beginners. It is an 8 week plan where you run/walk for approximately 30 minutes, 4 times per week. By the end of the 8 week plan you will be able to run for 30 minutes non-stop. What an accomplishment! Feel free to print this or stick it on your computer or tablet, and then get running!