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Beginner Running Plan No.2

If you can comfortably complete the Mixed Running Session from the previous week, you’re ready to move on with this next step in your base training phase. This plan is part of a 4-week beginner running program, designed to help you gradually build endurance and confidence – without pressure. By the end of Week 4, the goal is to jog continuously for 20 to 25 minutes at your own pace. This week still includes walking breaks, but you’ll spend more time running than in the previous week.

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Day 1

  • 5-minute warm-up walk
  • 2 minutes running + 2 minutes walking (repeat 6 times)
  • 5-minute cool-down walk
Daily photo 1

Day 2

  • rest day or light walk (20–30 minutes)

Day 3

  • 5-minute warm-up walk
  • 3 minutes running + 2 minutes walking (repeat 5 times)
  • 5-minute cool-down walk
Daily photo 3

Day 4

  • rest day or light yoga/stretching

Day 5

  • 5-minute warm-up walk
  • 4 minutes running + 2 minutes walking (repeat 4 times)
  • 5-minute cool-down walk
Daily photo 5

Day 6

  • active recovery (easy walk, cycling, or swimming)

Day 7

  • 5-minute warm-up walk
  • 2 minutes faster running + 1.5 minutes walking (repeat 4 times)
  • 3 minutes light jogging + 2 minutes walking (repeat 2 times)
  • 5-minute cool-down walk
Daily photo 7

Notes

Extra tips for progress:

  • Don’t rush it. If any week feels too challenging, feel free to repeat it before moving forward.
  • Always warm up and stretch before and after each run.
  • Use a timer or running app (like Runkeeper, Nike Run Club, or Couch to 5K) to track your intervals easily.
  • Focus on enjoyment, not speed or distance. Progress will come naturally.

You can find the previous parts of the Beginner Running Plan here: Week 1.

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