Running plan for beginners: a group of runners jogging together.

Running plan for beginners: how to reach your running goals

If you have been bitten by the running bug, you’ll want to start training as soon as possible and see results fast. Every runner has different goals and follows an individual training plan. It is important for beginners to be clear about their running goals: do you want to improve your general fitness, or improve your endurance and speed? In this article we will show youstep by step how to reach your running goals. We will also give you a simple training plan for beginners to help get you started.

Set a running goal for yourself: a woman taking part in a race.

Fundamental knowledge: aerobic and anaerobic training
A running plan for beginners: how to get started
Running goals for beginners: how to set realistic goals
How to train for a (half) marathon

Aerobic and anaerobic training: what’s the difference?

You may have heard of aerobic and anaerobic training in relation to running, but what do these terms mean?

The difference between "aerobic" and "anaerobic"training refers to the oxygen usage during energy conversion in the body:

Aerobic metabolism: your body creates energy for your muscle by burning carbohydrates and fats, which uses more oxygen.
Anaerobic metabolism: if you train at a higher intensity, carbohydrates are converted into energy through lactic acid fermentation without using any oxygen.

These two forms of metabolism differ during training in the following ways:

	aerobic training	anaerobic training
Intensity	Low intensity with lower pulse range	High intensity with a higher pulse range
Nutrients burned	Carbohydrates and fats	Carbohydrates
Training goal	Increase endurance, burn fat	Build muscle, increase performance
Form of training	Light endurance sports (e.g. jogging, swimming)	Weight training, HIIT, sprints, etc.

Understanding the difference between the two types of training can help you match your training to your running goals.

As a beginner, you should start your training at a lower intensity. As a guideline, you should still be able to talk to your running partner without getting out of breath. If this is the case, then your training will be aerobic.

As a more experienced runner, you will realise that aerobic and anaerobic phases alternate depending on the intensity of your training. For many training goals, a combination of aerobic and anaerobic training is necessary.

Running plan for beginners: what type of training will suit your goal?

A running plan helps you keep track of your progress and goals. To help you do this, it is a good idea to set smaller, more realistic sub-goals.

Decide on your personal goal: e.g. get fitter, get faster, increase endurance, etc.
Decide on your training frequency: decide how many times a week you want to train. It is best to have a schedule with set days and times.
Allow time to rest so that your body can recover. This will help you avoid overexertion.
Warm-up and cool-down during each session and allow extra time for this.

Getting started: an example of a training plan

Below is an example of a beginner’s training plan that you can use as a template. Make sure you increase the intensity of your training gradually and don't overexert yourself. Keep an eye on your heart rate.

Further tips on a sample training plan for beginners:

During the first few weeks, switch to brisk walking between running intervals
Include some strength exercises in your training plan once or twice a week.
Warm up properly before each training session and finish off your run with some stretching exercises.

	Monday	Tuesday	Wednesday	Thursday	Friday
Week 1	10 x 1 minute of jogging	Break	10 x 1 minute of jogging	Break	10 x 1 minute of jogging
Week 2	8 x 2 minutes of jogging	Break	8 x 2 minutes of jogging	Break	8 x 2 minutes of jogging
Week 3 & 4	6 x 3 minutes of jogging	Break	6 x 3 minutes of jogging	Break	6 x 3 minutes of jogging
Week 5 & 6	5 x 5 minutes of jogging	Break	5 x 5 minutes of jogging	Break	5 x 5 minutes of jogging
Week 7	3 x 9 minutes of jogging	Break	3 x 9 minutes of jogging	Break	3 x 9 minutes of jogging
Week 8	2 x 10 minutes of jogging	Break	2 x 10 minutes of jogging	Break	2 x 10 minutes of jogging
Week 9	20 minutes of jogging	Break	20 minutes of jogging	Break	20 minutes of jogging
Week 10	2 x 15 minutes of jogging	Break	2 x 15 minutes of jogging	Break	2 x 15 minutes of jogging
Week 11 & 12	30 minutes of jogging	Break	30 minutes of jogging	Break	30 minutes of jogging

Keep a training diary to keep track and stay motivated. You can use it to record how you felt during certain stages of training, your victories and other sub-goals you have set for yourself.

1st training goal: improve your health and fitness

If you have a desk job or you stand a lot at work, a casual run can be a welcome change from your daily routine. It also helps you to get fitter because running has a positive effect on your cardiovascular system, strengthens your bones and can even help reduce stress.

Running goal for beginners: getting fitter

Even a light and regular endurance training will help increase your fitness level. Two to three long distance-runs a week are recommended.

Set realistic goals and be consistent. If your running goals are within reach, you will be more motivated to keep going. Slowly introduce your body to new challenges.
Train extensively rather than intensively. Plan long runs, i.e. medium to longer distances, but run them at a moderate pace.
Build up your fitness gradually. As a beginner you should focus on aerobic training, which also means during training you can still talk to your running partner.

2nd training goal: lose weight by running

Running as a means of losing weight is a common goal which many people use as a catalyst to change their lives. For the best training results, you should eat a healthy, balanced diet in addition to your training. Talk to your doctor about whether running is right for you and what you need to be aware of when training. It is important to look after yourself and keep fit.

Running goal for beginners: reduce weight

To help you achieve lasting success in your training, you should make gradual changes that you can maintain.

Aerobic endurance running helps you build up your stamina and supports burning fat. For beginners, it is important to first focus on basic endurance.
A combination of endurance and strength training will help you burn calories as effectively as possible. Vary the pace of your running and look for routes with some inclines.
Short, high intensity training sessions will boost the number of calories you burn and ensure an afterburn effect. This means that your body will be burning calories for several hours after your run.

3rd training goal: improve your endurance and speed

Different types of training and a diverse running schedule will help you run longer and faster. First improve your endurance with light long-distance runs and then work on your speed and strength with technique exercises and intensive training sessions.

Running goal for beginners: increase your endurance and speed

Combine endurance runs and interval or tempo runs in your training plan to improve your speed.

Running training plan for beginners: a woman checking her pulse with a sports watch during her running training.

First increase the frequency of your training sessions, i.e. how often you run every week. You can then increase the distance of your run followed by your speed.
You can improve your running technique by doing coordination and technique exercises such as running drills. This will help you run more efficiently and faster.
To gradually help you train at a higher intensity, you can use training techniques such as speed play or interval training.
High intensity interval training (HIIT) helps you increase your stamina and build more muscle.

Even advanced runners with good basic endurance should vary their running with different forms of training. New stimuli mean new challenges for your body, which is essential for successful training.

Long-term running goals: training for a (half) marathon

For many runners, whether beginner or advanced, taking part in a marathon is a goal they strive for. A marathon is 42.195 kilometres long, while a half marathon covers around 21.1 kilometres.

Important: for an absolute beginner, it may not be realistic (or recommended) to run a marathon after just a few months of training. Nevertheless, you can set running a half marathon as a long-term goal. Setting smaller sub-goals that allow victories along the way will keep you motivated. Below we have put together some useful tips on how to train for a marathon.

Running a (half) marathon as a beginner: how fit do I have to be?

You should be in good health if you want to train for a marathon or half marathon. To be on the safe side, regular check-ups with your doctor are a good idea to rule out any cardiovascular issues.

To be able to run a full or half marathon, you should have one to two years of running experience. This means that you should already have a good basic endurance and experience with different techniques.
The prerequisite for this type of training is that you can easily run 10 kilometres in one go. This is essential to ensure that your body can withstand the increased physical exertion.
In addition, you should be able to maintain a certain weekly training volume. You should be able to run about 20 kilometres a week if you are training for a half marathon and about 30 to 40 kilometres a week for a marathon.

In most cases, if you are working towards specific training goals such as running a full or half marathon, you will need personalised guidance that matches your individual needs. Professional and experienced running coaches can help guide you. If you are looking for support and expert tips, you can join a coached running group in your area.

Conclusion: beginners should set realistic running goals for long-term success

Whether you want to improve your endurance, increase your speed, lose weight or train for a marathon, you may have different reasons for training and these may change as you gain experience. Whatever your running goals, a realistic and pre-defined training plan suitable for beginners is essential to help you get good results. It will give you perspective on where you are and where you want to go with your training, and help you track your progress and set realistic sub-goals. Approaching your running goals gradually and with consistency will also increase your motivation and willpower.

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References and further information

https://www.active.com/running/articles/22-essential-pieces-of-marathon-training-advice
(Last accessed on 17.01.2024)

https://www.healthline.com/health/fitness-exercise/difference-between-aerobic-and-anaerobic#TOC_TITLE_HDR_1
(Last accessed on 17.01.2024)

https://www.runnersworldonline.com.au/beginners-guide-marathon-training/
(Last accessed on 17.01.2024)

https://www.runnersworld.com/uk/health/weight-loss/a776244/running-weight-loss-tips/
(Last accessed on 17.01.2024)

https://www.runnersworld.com/uk/training/beginners/a772727/how-to-start-running-today/
(Last accessed on 17.01.2024)

The image sources in this text are in chronological order:

Cover Photo: iStock.com/svetikd
1. Image in text: iStock.com/amriphoto
2. Image in text: iStock.com/Pheelings Media