Health Check and Gear
1 weekGet medical clearance if sedentary; buy fitted running shoes at specialty store.
Beginner8-10 weeks
Running for Beginners Guide
Free step-by-step running for beginners for new runners. Plan running for beginners with calculators and checklists covering health check and gear, follow.
new runnerswalk-to-run beginnershealth improvers
Workflow
Follow Walk-Run Progression
8 weeksAlternate 1 min run / 2 min walk building to 30 min continuous.
Build Weekly Volume
weeks 4-10Increase total weekly time by max 10% per week.
Prepare for First 5K
week 10Register local fun run; practice race morning routine.
Tools Used
Checklist
0 / 6 completedLoading your checklist…
Health
Gear
Training
Planning
Motivation
Reference Materials
Couch to 5K ScheduleTable
Standard 8-week walk-run progression.
| Week | Run Intervals | Sessions/Week |
|---|---|---|
| 1-2 | 1 run / 2 walk | 3 |
| 3-4 | 3 run / 1 walk | 3 |
| 7-8 | 30 min continuous | 3 |
10 Percent RuleFormula
Increase weekly running time by no more than 10% to prevent injury.
Slow Down
Most beginners run too fast on easy days — slowness prevents injury.
Surface Matters
Soft trails reduce impact vs concrete sidewalks.
Free C25K App
C25K apps provide audio cues — no coaching fee needed.
Safety Notes
- Stop if sharp pain — shin splints and stress fractures need rest, not pushing through.
- Run facing traffic on roads without sidewalks.