BodyBuddy
Featured by BodyBuddy
A nine-week beginner running plan with three morning runs each week and a rest day between runs. Each run includes brisk walking at the start and finish, with support from BodyBuddy before and after runs. A hard week can be repeated, so the plan may take ten or eleven weeks.
Build from walking to a steady 30-minute run over nine weeks, with BodyBuddy checking in along the way.
Complete three morning runs each week with a rest day between them.
Week 1 · 3 runs
Each run alternates 60 seconds of running with 90 seconds of walking eight times.
Week 2 · 3 runs
Each run alternates 90 seconds of running with 2 minutes of walking six times.
Week 3 · 3 runs
Each run repeats this sequence twice: run 90 seconds, walk 90 seconds, run 3 minutes, then walk 3 minutes.
Week 4 · 3 runs
Each run is 3 minutes running, 90 seconds walking, 5 minutes running, 2.5 minutes walking, 3 minutes running, 90 seconds walking, then 5 minutes running.
Week 5 · 3 runs
Week 6 · 3 runs
Week 7 · 3 runs, 25 min each
Run continuously for 25 minutes on each run day.
Week 8 · 3 runs, 28 min each
Run continuously for 28 minutes on each run day.
Week 9 · 3 runs, 30 min each
Run continuously for 30 minutes each time, with the final session serving as your 5K.
Use the same simple rhythm every time you head out.
Begin every session with a 5-minute brisk walk.
Run slowly enough to talk because pace does not matter in this plan.
End every session with another 5-minute brisk walk.
Leave at least one rest day between your three weekly runs.
BodyBuddy keeps the plan visible before and after each run.
Tell BodyBuddy which run you are doing that morning, then report that evening how it went.
If a week feels hard, decide with BodyBuddy whether to repeat it before moving on.
Repeating a week is part of the plan and may extend it to ten or eleven weeks.
Review week 5 run 3 and the final run of week 9 with BodyBuddy beforehand.
Every session combines these two concrete movements.
Want help following this plan?
BodyBuddy texts you each day to help you fit this plan into your actual life.
Public plan copy only. Private notes, conversations, attachments, and health preferences aren’t included.
