Looking for a running plan? The choices are overwhelming! Google “Running Plan for Beginners” and you will find dozens of different websites with hundreds of different images.
Everyone seems to be pushing their version of a best plan and you are worried that you will choose the wrong one. Fear not, I studied some plans to give you a better idea of what to expect in these plans. By the end of this article, you will be able to pick your plan and start your run!
The 3 major types of running plans
The Paid Custom Plan –
This is usually 1-on-1 coaching with a running coach. The coach will discuss your current situation, your goals, and design a tailor-made plan for your needs.
As you progress, the coach will observe your progress and adjust the plan as needed. This is great if you can coordinate with a coach and commit $50+.
The Paid Standard Plan –
Some coaches design these standard plans and sell them for $5+. These coaches may have some fame and have incorporated their experience to add value to these plans. This is for you if you need to spend some money to motivate you to start your plan.
I have not personally reviewed the details of these plans in this post.
The Free Standard Plan –
This is the most common plan which is available for download either on an app or from various sites. I have been using these plans from beginner training to marathon training and find them sufficiently useful.
You will need to have the self-discipline to follow the plans. You will also need to understand the details of the plans for you to get the most benefit out of them.
A paid plan can connect you to a coach or community, but as a beginner, I don’t think this is necessary. A paid plan might even delay you from starting as you will have to shop around.
When choosing a running plan as a beginner, find one that has a reasonable goal such as “run for 30 consecutive minutes” or “5k”.
See if the training schedule fits your calendar and the time commitment is acceptable for each running day.
Find a plan that is not overly complex to apply and has a reasonable progression to minimize your mental and physical shock.
6 Free Standard Running Plans
I have selected 5 Free Standard Training Plans for beginners that appear to be the most popular and 1 Plan that I developed myself. Let’s have a look. (I am not paid or compensated by any of them.)
1. None to run
This plan is designed by Mark Kennedy, an USATF (USA Track and Field) certified coach and a former Kinesiologist. You are the target audience if you can’t run for more than 10-minutes without stopping to catch your breath.
There is an active Facebook community for participants to motivate each other, and an app (Apple only) that can guide you on your run along the way.
Goal: 25-minute consecutive run
Length: 12 weeks
Time Commitment: 25-30 minutes a day for 3 times weekly, plus a strength workout session 1-2 times a week.
Complexity: The sessions are straight forward. There is also an app that guides you along the way.
Progression: A slow progression for weeks 1-8 from 30 second runs to 2-minute runs, then the progress rapidly jumps to 5-minute runs in Week 9, and a 20-minute run in week 10. This is quite a mental jump, but the published reviews tend to report this as a manageable jump physically.
Review: This is a well thought out plan if you are fine with taking 12 weeks to complete the plan. The guidance is well written out and the community is supportive.
2. Couch to 5K
As the name suggests, this plan is designed to get anyone from the couch to running 5k. This plan was originally designed by Josh Clark in 1996. Now, it is owned by Cool Running and operated on the C25K App, which is available on Apple and Android in multiple languages and used by people from multiple countries.
The National Health Service of the United Kingdom endorses this plan as an official exercise plan and developed downloadable podcasts for the plan.
Here is a BBC story about the creator, Josh Clark.
Goal: 30-minute consecutive run
Length: 8 weeks
Time Commitment: 25-35 minutes a day for 3 times weekly.
Complexity: Some sessions are complicated, which might be difficult to memorize on the day.
(Week 4 Day 2 plan is a 3 minute jog, 90 second walk, 5 minute jog, 2.5 minute walk, 3 minute jog, 90 seconds walk, 5 minute jog) Fortunately, you can carry your phone with the app that can remind you.
Progression: A gradual progression through Week 5 until a jump from 8-minute runs to a 20-minute run. This is also the spot that many seem to find the most challenging to continue.
Review: This plan has a long history and has helped millions of people around the world. The app is clean and there are plenty of YouTube testimonials reporting on the plan (mostly from the UK). The challenge is on Week 5, which requires your determination for the leap.
This is suitable for you if you like to follow a plan that has been used by many and the determination to continue past week 5.
3. The Verywell Fit 30-Day Quick Start Plan
Designed by Christine Luff, a certified running coach and a writer for the site, Verywell Fit. A day by day plan is layout on the website with tips for different situations you may encounter linked to the website.
Goal: 20-minute consecutive run
Length: 30 days
Time Commitment: 25-30 minutes a day for 4 times weekly, plus a session for cross-train.
Complexity: The sessions are straight forward and text based.
Progression: This is a shorter plan so the growth is relatively rapid. The progress is evenly spread through the plan.
Review: This plan is suitable for you if you have already developed some level of fitness. It is the shortest that I found. It has fewer rest days, which may present a challenge for some people, but prove efficient for others.
4. Runner’s World UK 7-week run-walk plan for beginner runners
Runner’s World designed this plan for people who can complete a 30-minute walk. There are alternate plans for different needs in their website. The goal of this plan is to increase your time of activity with a high ratio of running : walking.
Goal: One hour with run/walk ratio of 2:1
Length: 7 weeks
Time Commitment: 20-60 minutes a day for 5 times weekly.
Complexity: The sessions are straight forward and laid out in a table format.
Progression: The progression is evenly spread. There isn’t a long consecutive run.
Review: This is a plan for you if your goal is not to run consecutively, but to have a long workout session. There are only 2 rest days per week which may not be enough time for recovery.
5. Runner’s World 10-Week Run-Walk Plan
Runner’s World also designed this plan for runners who are beginning to run.
Goal: 30-minute consecutive run
Length: 10 weeks
Time Commitment: 40 minutes a day for 3 times weekly.
Complexity: The sessions are straight forward but detailed instructions are scattered across the web page.
Progression: The progress from Week 1 to Week 9 is a gradual development from 2-minute runs to 14-minute runs. Then Week 10 is a sudden jump to a 30-minute run. Be determined in finishing the final goal.
Review: This is one of the simpler plans with the simple principle of reducing your walking time week after week. The last week is a mental challenge but achievable.
6. Become a Runner Plan
By analysing the characteristics of the plans above, I picked the best parts and developed a running plan for beginners with the following characteristics.
Goal: 30-minute consecutive run
Length: 8 weeks
Time Commitment: 40 minutes a day for 3 times weekly.
Complexity: The sessions are simple and should be easy to follow.
Progression: The progression is evenly spread.
Review: This is a new plan right now which I tried to incorporate the positives of the plans above. The current version is available in my post: How to Become a Runner. I will soon be creating a detailed week by week easy to comprehend copy. Stay tuned!
Similarities of these running plans
All these plans incorporate a gradual development for your body to adapt. Rest days are emphasized for your body’s recovery. Each session is 30 minutes long on average. Even with the variety, these plans seem to be used by many people already.
Differences of these running plans
The end goals vary from a 60-minute run-walk to a 30-minute consecutive run. The length of the plan varies from 4 weeks to 12 weeks. The presentation varies from apps, text, to tables. The progression development also varies from program to program.
Summary of the 6 Plans
| Training Plan | Goal | Length (Weeks) | Time Commitment per Week | Sessions per Week | Complexity (1 not complex – 10 very complex) | Progression Challenge (1 Easy – 10 Difficult) | Extras |
| None to Run | 25-min consecutive run | 12 | 60-90 min | 3-4 | 2 | 5 | App, Facebook Community Available |
| Couch to 5K | 30-min consecutive run | 8 | 60-90 min | 3 | 5 | 5 | App Available |
| Verywell Fit | 20-min consecutive run | 4 | 70-85 min | 3-4 | 2 | 6 | |
| Runner’s World UK 7-week | One hour activity with 40 minutes of walking | 7 | 150-175min | 3-5 | 3 | 3 | |
| Runner’s World 10 week | 30-min consecutive run | 10 | 120-160min | 4 | 3 | 6 | |
| Become a Runner | 30-min consecutive run | 8 | 120min | 3 | 2 | 3 |
Conclusion
Choose your plan based on your needs, your drive, and your abilities.
The ultimate goal of any plan is to get you running, follow through to the completion of the plan, and progress towards your goal without injury. Don’t worry about picking the wrong one, as long as you start.
To get a comprehensive guide of becoming a runner, read my post on How to Become a Runner: A Comprehensive Guide for Your First Two Months !
Is there anything else you are looking for in a running plan?
Which plan did you end up choosing and what is the result?
Let me know in the comments below!
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