Start Running




Why should you start running? Running is the most effective, convenient and enjoyable form of exercise for most of us. If you own a pair of sneakers, you’re ready to start. Adding running to your fitness plan will raise your metabolism, lower your stress, decrease your fat, and give you a fun hobby that will keep you fit for life!

However, running can be miserable if you try to train too aggressively. Like our fitness program, running should be taken one step at a time. If you’re just starting out, try the 10-week schedule below. If it seems easy at first, don’t accelerate it…you’ll need that extra tenacity as the runs get longer in later weeks.

Running is a life-altering habit. The only habits in life that stick are the ones that we’re able to sustain through gradual implementation. So if you want to start running and keep running, please start slowly. If you haven’t run in a few years, I’d suggest starting a walking program that leads into a running program. After walking around the local school track for a couple of weeks, start gradually interjecting some running portions.

Below is a ten-week program that will have you ready to run a 5k (3.1 miles) in three months. It works! Don’t rush it. Take it at your own pace and be patient. And please consult your doctor before you start running or initiate any exercise program, especially if you have a special condition that may impact your health.


"Things may come to those who wait,
but only the things left by those who hustle."
-Abraham Lincoln

Week MondayWednesdayFriday
1Alternate Walk 100 meters; Jog 100 meters for 1 mile total (4 laps) Alternate Walk 100 meters; Jog 100 meters for 1 mile total (4 laps) Alternate Walk 100 meters; Jog 100 meters for 1 mile total (4 laps)
2 Alternate Walk 200 meters; Jog 200 meters for 1.25 miles total (5 laps) Alternate Walk 200 meters; Jog 200 meters for 1.25 miles total (5 laps) Alternate Walk 200 meters; Jog 200 meters for 1.25 miles total (5 laps)
3 Alternate Walk 300 meters; Jog 300 meters for 1.5 miles total (6 laps) Alternate Walk 300 meters; Jog 300 meters for 1.5 miles total (6 laps) Alternate Walk 300 meters; Jog 300 meters for 1.5 miles total (6 laps)
4 Walk ¼ mile; Jog ½ mile; Walk ¼ mile; Jog ½ mile; Walk ¼ mile (1.75 miles – 7 laps) Walk ¼ mile; Jog ½ mile; Walk ¼ mile; Jog ½ mile; Walk ¼ mile (1.75 miles – 7 laps) Walk ¼ mile; Jog ½ mile; Walk ¼ mile; Jog ½ mile; Walk ¼ mile (1.75 miles – 7 laps)
5 Jog ½ mile; Walk ¼ mile; Jog ½ mile; Walk ¼ mile; Jog ½ mile (2 miles – 8 laps) Jog ¾ mile; Walk ½ mile; Jog ¾ mile (2 miles – 8 laps) Jog 2 miles (8 laps). Try not to walk
6 Jog ½ mile; Walk ¼ mile; Jog ¾ mile; Walk ¼ mile; Jog ½ mile (2.25 miles – 9 laps) Jog 1 mile; Walk ¼ mile; Jog 1 mile (2.25 miles – 9 laps) Jog 2.25 miles (9 laps). Try not to walk
7 Jog 2.5 miles (10 laps) Jog 2.75 miles (11 laps) Jog 2.75 miles (11 laps)
8 Jog 2.75 miles (11 laps) Jog 2.75 miles (11 laps) Jog 2.75 miles (11 laps)
9 Jog 3 miles (12 laps) Jog 3 miles (12 laps) Jog 3 miles (12 laps)
10 Jog 3.25 miles (13 laps) Jog 3.25 miles (13 laps) Jog 3.25 miles (13 laps)


You should only start running after you're comfortable walking for an extended period of time (30+ minutes). Remember that the measure of success will be creating a lasting habit that you've gradually implemented.

If running causes any severe aches or pains, stop. Running should be enjoyable. Overexertion can lead to injury, and defeat the purpose of your fitness program. Check out the related pages below for tips and more ideas to start running.

Good Luck & Happy Running!!



Related pages:

Beginner Running Tips Benefits of Running
Lose Weight by Running

Calories Burned Running: Too Good to Pass Up!

Start Your Running Training Program

Running is Mental!

Measure Running Distance: Information on everything from pedometers to GPS units

Improve Running Performance

Treadmill Running

Breathing Exercises for Running

Treadmill Buying Tips

Cross Country Running Tips

Interval Training: Increase Your Speed!

Strength Training for Runners

Barefoot Running: Run Free!



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