How to Start Running: Complete Beginner Guide (Couch to 5K)
Never run before? This 8-week plan takes you from zero to running 5K without injury or burnout.
Week 1 to 2: Walk and Jog
Alternate 60 seconds of jogging with 90 seconds of walking for 20 minutes, three times per week. The pace should be slow enough to hold a conversation. If you cannot talk, slow down. There is no such thing as too slow when starting out.
Week 3 to 4: Build Endurance
Increase to 90 seconds jogging, 60 seconds walking. By the end of week 4 try 3-minute jog intervals. Still three sessions per week with at least one rest day between runs. Your body needs time to adapt.
Week 5 to 8: Run Continuously
Week 5 try running 5 minutes without stopping. Week 6 aim for 8 minutes. Week 7 try 15 minutes. Week 8 you should be able to run 25 to 30 minutes continuously which is approximately 5K for most beginners.
Essential Gear
The only thing that matters is shoes. Go to a running store and get fitted properly for your foot type. Expect to pay $100 to 150. Bad shoes cause shin splints, knee pain, and blisters. Everything else like fancy watches and moisture-wicking clothes is optional.
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