Ready to start running but unsure where to begin? This 12-week beginner running program is designed specifically for new runners looking to safely build their endurance, strength, and confidence. Whether you’re aiming to complete your first 30-minute run or simply want to establish a running habit, this structured plan will guide you step-by-step, ensuring you feel supported and see progress every week.
The program is time and RPE-based so there's no need to worry about distances, zones or pace.
What You’ll Achieve
In just 12 weeks, you’ll go from little to no running experience to being able to run for a full 30 minutes continuously. This program builds gradually to help you increase your stamina, improve cardiovascular fitness, and develop a consistent running habit without overdoing it or risking injury.
Program Highlights
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Structured, Gradual Progression: The program uses a combination of walking and running intervals, progressively building your endurance each week. With this balanced approach, you’ll avoid the common pitfalls of too-much-too-soon and prevent burnout.
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3 Days per Week: Each week includes three dedicated training days, making it manageable to fit into a busy schedule.
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Guided Workouts: Every workout in this plan is clearly outlined with warm-ups, intervals, and cool-downs so you know exactly what to do each day.
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Injury Prevention: Prioritizes injury prevention by introducing intensity gradually.
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Progress Tracking: Track your achievements and monitor your progress to stay motivated. You’ll be amazed at how quickly you improve when following a well-designed plan!
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Community and Coach Support: Join a group of like-minded beginners through our program community. Share your wins, ask questions, and stay accountable as you progress together.
Who This Program is For
- Absolute Beginners: Ideal if you’re just starting out and want a structured, easy-to-follow plan.
- Returning Runners: Great if you’ve taken a break from running and want a safe, guided way back into the routine.
- Cross-Training Enthusiasts: A perfect complement if you’re a gym-goer, walker, or cyclist looking to add running to your weekly routine.
What You’ll Need
- A Pair of Running Shoes: Comfortable shoes to help support your feet and avoid injury.
- A Watch: Not required but a running smartwatch will be helpful.
- Commitment and Consistency: As with any fitness journey, consistency is key. This program is designed to be accessible, manageable, and motivating, helping you stay on track.