Training plan for beginner runners | Women's Running

Training plan for beginner runners

Read Time:   |  January 13, 2020

This plan will have you running for 15 minutes continuously in one month. Get excited – your journey is just about to begin...

Divide your run into three sections: warm up, the run itself, and cool down – each of these is equally important. You can find all of these three below.

If you need advice on where to go, what to eat and what to wear, check out our guide on how to prepare for your first run.

Your warm up should include a brisk walk and some stretches – we’d recommend the following 5 minute warm up:

5 minute warm up

Training plan for beginner runners

Arm swing
Stand tall, feet shoulder width apart. Raise your arms up to the height of your shoulders and rotate through a backward arc. Follow with a forward arc, then one in each direction.

Training plan for beginner runners

Forward leg swings
Hold on to a post for balance. Stand tall and engage your abdominals, then flex at the hip and swing one leg forward as high as you can. Keep a slight bend in you knee.

Training plan for beginner runners

Lateral leg swing
Hold on to a post for balance. Stand tall and engage your abdominals, then swing your leg across your body to the right  and then the left. keep the swing low until warmed up.

Training plan for beginner runners

Hip rotation
With feet shoulder width apart and knees slightly bent, put your hands on your hips and slowly draw a full circle with your hips in one direction, and then reverse.

This schedule will have you running continuously for 15 minutes in one month, on just three sessions a week:

Walk/run training plan

Training plan for beginner runners

If you’d find it helpful to have a copy that you can stick on your fridge and tick each activity off as you go, you can download a printable version here:

Print off your training plan and start running today!

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Cooling down properly post-run is vital to avoiding injury. This is our recommended cool down:

5 minute cool down

Training plan for beginner runners

Calf stretch
After your run, keep walking for five minutes. Then it’s time to stretch. Step forwards with your right leg and bend your right knee. Push your left heel down to the floor. You should feel the stretch in your left calf. Don’t lock your knees. Hold for 30 seconds, then swap legs.

Training plan for beginner runners

Hamstring stretch
Stand with your left leg forwards, right leg back. Bend your right leg, pushing you bottom back over your right heel. Pull your left toes up and back towards you. You should feel the stretch in your left hamstring. Don’t lock your knees. Hold for 30 seconds, then swap legs.

Training plan for beginner runners

Quadricep stretch
Standing tall, pull your left heel up towards your bum with your left hand. Hold a wall with your right hand for support. Keep your knees together. Hold for 30 seconds, then swap legs. As you feel more confident, try this stretch without holding on to a wall for balance.

Training plan for beginner runners

Side stretch
Standing tall, put one foot in front of the other. Keep your knees soft and engage your core. Stretch the arm from the same side as the front foot above your head, ensuring you stretch from your ankle along the side of your body right up to the tips of your fingers. Hold for 30 seconds.

Good luck! Before heading out, make sure you check out our guide on how to prepare for your first run.

Written by

Holly Taylor

Holly Taylor

Currently training for her second half marathon

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