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.
BodyBuddy will text you every day to keep you on track.
Over nine steady weeks, you will build from walk-run intervals to running for 30 minutes without stopping.
Complete three runs each week with at least one rest day between them.
Week 1 · 3 runs
Each run repeats 60 seconds of running and 90 seconds of walking eight times.
Week 2 · 3 runs
Each run repeats 90 seconds of running and 2 minutes of walking six times.
Week 3 · 3 runs
Each run repeats 90 seconds running, 90 seconds walking, 3 minutes running, and 3 minutes walking twice.
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 varied runs
Run 1
Three 5-minute runs with 3-minute walks
Run 2
Two 8-minute runs with a 5-minute walk
Run 3
Run continuously for 20 minutes
Week 6 · 3 varied runs
Run 1
Run 5, walk 3, run 8, walk 3, run 5 minutes
Run 2
Two 10-minute runs with a 3-minute walk
Run 3
Run continuously for 25 minutes
Week 7 · 3 runs
Run continuously for 25 minutes on all three run days.
Week 8 · 3 runs
Run continuously for 28 minutes on all three run days.
Week 9 · 3 runs of 30 min
Run continuously for 30 minutes three times, with the final run serving as your 5K.
Use the same simple rhythm every time you head out.
Begin every run with a five-minute brisk walk.
Run slowly enough to talk because pace does not matter here.
Finish every run with another five-minute brisk walk.
Leave at least one rest day between your three weekly runs.
Repeat any week that feels difficult before moving forward, even if the plan takes ten or eleven weeks.
BodyBuddy will stay with you before and after each run.
Tell BodyBuddy which run you are doing on each of your three run mornings.
Share how the run went so BodyBuddy can keep track of your current week.
After a difficult week, talk with BodyBuddy about whether you will repeat it.
BodyBuddy will flag Week 5 Run 3 and the final run of Week 9 before you begin.
These are the recurring activities that carry the whole plan.
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.
