The Beginner Plan is perfect for anyone looking to start running without prior experience, fancy gear, or performance pressure. All you need is comfortable clothing, proper shoes, and a little time for yourself. No heart rate, no pace—just a focus on how running feels, enjoyment, and moving at your own rhythm.
Over the next 8 weeks, you’ll be gradually introduced to regular running—through alternating walking and running phases, gently increasing intensity, and plenty of recovery. You’ll be guided by your body awareness, supported by the RPE scale (Rate of Perceived Exertion), which helps you understand how effort should feel subjectively. If that doesn't mean anything to you yet, you can find an article about RPE - training by feel here.
Phase 1 – First Steps
(Weeks 1–2)
This is where your journey begins. The first sessions are short, simple, and absolutely manageable—even if you haven’t been active at all lately.
You’ll learn to:
make time for movement,
build a regular running routine,
gently adapt your body to new physical demands.
The sessions mainly consist of walk/run intervals, where you alternate between easy running and recovery periods. Intensity remains at RPE 1–3: comfortable, relaxed, and easy to breathe.
Goal: Stick with it, don’t overdo it—consistency matters more than speed.
Phase 2 – Grow
(Weeks 3–4)
You’ll run longer and walk less—and maybe even complete your first non-stop run.
What to expect:
Running phases at RPE 3–4—a bit more effort, but still relaxed.
Your first pace changes and structured intervals.
Goal: Build self-confidence—you’re capable of more than you think!
Phase 3 – Grind
(Weeks 5–6)
This phase brings more variety, new challenges, and just the right amount of intensity to keep things exciting.
Highlights of the Grind Phase:
Training intensity increases to RPE 5–6 (moderate effort—you can still speak in short sentences)
Introduction to threshold and tempo training
Neuro intervals: short, controlled speed surges to improve coordination and running economy
This phase feels energizing—you’re building real runner strength.
Goal: Strengthen your base for running fitness and technique.
Phase 4 – Lift Off
(Weeks 7–8)
The final stretch—now it’s all about fine-tuning. The load remains moderate, but you’ll be specifically prepared for your first performance test.
What is the “performance test”?
A 20-minute run at your best sustainable pace
Not a race—but an honest check-in to see where you are
If you have a running watch with heart rate tracking, you can even determine your personal training zones for the future
Goal: Solidify your progress, be proud of what you’ve achieved, and use your performance data to guide your future training.
What You’ll Learn in These 8 Weeks
How to listen to your body instead of chasing numbers
How to stay motivated, even on tough days
That endurance isn’t innate—it’s trainable
That you can run—without pressure, in your own way
Have fun and enjoy the journey! 🎉