11 Week Plan To Get You Running

11 Week Plan to Get You Running

Running, what?

This is the plan I used to take myself from the couch or chair as the case may be, to preparing to run a marathon. Previous to deciding to run a marathon, I’d never run further than the mile they required in high school. I wasn’t exactly the athletic type. But I wanted something more fun than walking. I’d been looking for something to motivate me. I thought maybe I’d try running a 5K run first, then move on from there.

Using this plan, I went from only being able to walk 2-3 miles comfortably to running 20 miles for a training run before my first marathon. (the marathon was canceled because of 9/11)

This plan will take you 10-11 weeks to complete if you don’t skip any of the steps. When I used this, I was never sore. Not one day. After getting to the point of running 30 minutes with this program, I moved to a half-marathon training program, and then to a marathon, but that’s not the point. The point is starting in the first place and not being so sore you don’t continue.

As always, check with your doctor before embarking on a new exercise program. This post in informational only.

Let’s get started:

(if you feel you need to take a little longer to move to the next step, that’s fine too, just build more gradually)

This program is based on minutes, not miles.

Your Running Schedule – Plan to Get Running

You can also download the printable HERE

You can change the days that you run, but you’ll want to get 4 running days a week minimum.

Monday – Run
Tuesday – Rest
Wednesday – Run
Thursday – Rest
Friday – Run
Saturday – Run
Sunday – Rest

Week 1

Walk for 30 minutes

Week 2

Walk 5 minutes

Run 30 seconds, walk 4.5 minutes (repeat 4 times)

Cool down with 5-minute walk

Week 3

Walk 5 minutes

Run 1 minute, walk 4 minutes (repeat 4 times)

Cool down with 5-minute walk

Week 4

Walk 5 minutes

Run 2 minutes, walk 3 minutes (repeat 4 times)

Cool down with 5-minute walk

Week 5

Walk 5 minutes

Run 3 minutes, walk 3 minutes (repeat 4 times)

Cool down with 5-minute walk

Week 6

Walk 5 minutes

Run 4 minutes, walk 3 minutes (repeat 4 times)

Cool down with 5-minute walk

Week 7

Walk 5 minutes

Run 6 minutes, walk 2 minutes (repeat 4 times)

Cool down with 5-minute walk

Week 8

Walk 5 minutes

Run 9 minutes, walk 2 minutes (repeat 3 times)

Cool down with 5-minute walk

Week 9

Walk 5 minutes

Run  11 minutes, walk 2 minutes (repeat 2 times)

Cool down with 5-minute walk

Week 10

Walk 5 minutes

Run 13 minutes, walk 2 minutes (repeat 2 times)

Cool down with 5-minute walk

Week 11

Walk 5 minutes

Run 15 minutes, walk 1 minutes (repeat 2 times)

Cool down with 5-minute walk

At the end of week 11, you should be able to run the entire 30 minutes with a 5 minute warm up and cool down.

Don’t forget to download the printable HERE

Happy running,

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