4-Week Beginner Running Plan
The goal is to build consistency, gradually improve endurance, and introduce some light speed work (strides) in a safe, manageable way.
Training Plan Overview
Week 1
Monday: Rest
Tuesday: Run 1 mile at a comfortable, conversational pace
Wednesday: Rest or optional 20–30 minute walk
Thursday: Run 1 mile
Friday: Rest
Saturday: Run 1.25 miles
Sunday: Rest or optional easy walk
Week 2
Monday: Rest
Tuesday: Run 1.5 miles
Wednesday: Rest or optional walk or cross-training (e.g., yoga or cycling)
Thursday: Run 1 mile
Friday: Rest
Saturday: Run 1.75 miles
Sunday: Rest or optional walk
Week 3
Monday: Rest
Tuesday: Run 1.5 miles followed by 2 x 20-second strides (lightly fast runs with full recovery between)
Wednesday: Rest or easy walk
Thursday: Run 1.25 miles
Friday: Rest
Saturday: Run 2 miles followed by 3 x 20-second strides
Sunday: Rest or optional easy walk
Week 4
Monday: Rest
Tuesday: Run 1.75 miles followed by 4 x 20-second strides
Wednesday: Rest or optional cross-training
Thursday: Run 1.5 miles
Friday: Rest
Saturday: Run 2.25 miles followed by 4 x 20-second strides
Sunday: Rest or optional easy walk
Stride Instructions
Begin strides in Week 3, only after your main run on specified days.
Each stride should be a 20-second relaxed but fast run (~80% effort).
Rest for 40–60 seconds between each stride with walking.
Focus on running tall, quick turnover, and good form.