A 10-week walk-jog-run plan for complete beginners

10-Week Walk-Jog-Run Plan for Beginners

Designed for complete beginners, this progressive plan safely builds running endurance through three phases: walking foundation, walk/jog intervals, and continuous running. Follow this guide to complete your first 5K in just 10 weeks.

Key Training Principles

• Gradual progression: Slowly increase running intervals
• Active recovery: Walk breaks prevent overexertion
• Three weekly sessions: Optimal for building endurance
• Listen to your body: Adjust as needed to prevent injury

Training Phases Overview

Weekly Workout Breakdown

Weeks 1-3: Walking Foundation

• Session 1: 20 min brisk walk
• Session 2: 25 min walk with 5x30s faster paces
• Session 3: 30 min steady walk

Weeks 4-6: Walk-Jog Intervals

• Session 1: (1 min jog/2 min walk) x8
• Session 2: (90s jog/90s walk) x6
• Session 3: (2 min jog/1 min walk) x7

Weeks 7-10: Continuous Running

• Session 1: 5 min jog/1 min walk x4
• Session 2: 8 min jog/1 min walk x3
• Session 3: 20 min continuous jog

Essential Training Tips

Proper Form

• Land mid-foot, not on heels
• Keep shoulders relaxed
• Maintain slight forward lean
• Arm swing at 90 degrees

Injury Prevention

1. Dynamic warm-up (leg swings, hip circles)
2. Stretch post-workout (hamstrings, calves, quads)
3. Increase distance by ≤10% weekly
4. Replace shoes every 300-500 miles

Nutrition & Hydration

• Hydrate with 16-20oz water 2 hours pre-run
• Post-run snack: 3:1 carbs-to-protein ratio
• Electrolyte replacement for runs >45 min

Common Questions

• What if I miss a week? Repeat the previous week
• Can I do other exercises? Yes – cycling/swimming recommended
• How fast should I jog? “Conversational pace” (able to speak in short sentences)
• When to progress? When intervals feel comfortable

Week 10 Celebration Run

• Complete a continuous 5K (3.1 mile) run
• Maintain steady pace – don’t start too fast
• Celebrate your achievement!