So, you’ve decided to start running in 6 weeks – awesome!
Whether you want to get fit, clear your mind, or just challenge yourself, running is a great way to do it.
The best part? You don’t need expensive gear or a gym membership. Just a pair of good running shoes and a plan (which I’m about to give you).
The key to running is starting slow and building up.
A lot of beginners make the mistake of going too hard too fast, then either burn out or get injured.
We’re going to avoid that.
This six-week plan will help you ease into running so that, by the end, you can run for 30 minutes straight.
Ready?
Let’s get started!
Before we begin, huge thanks to adidas for sponsoring this post!
Related: How to start running for beginners
How to start running in 6 weeks: A beginner’s guide
Week 1: Just Start Moving
Your main goal this week is simple: get used to the habit of getting outside and moving.
You’re not going to run a 5k yet – and that’s okay! We’re starting with a walk-run method.
Plan:
Pick 2 to 3 days of the week to walk/run. For example: Monday, Wednesday and Saturday.
- Warm up
- Walk for 4 minutes, then jog for 1 minute
- Repeat 5 times
- Cool down
That’s it!
Your jogging pace should be slow – you should be able to hold a conversation without getting out of breath.
if you’re gasping for air, slow down! This isn’t a sprint – it’s about getting comfortable.
Related: 5k training plan: 5 speed workouts for a faster 5k
Week 2: Increase the Running Time
By now, your body is getting used to movement, so it’s time to push a little more.
Plan:
- Pick 3 to 4 days of the week to walk/run. For example: Monday, Wednesday, Friday and Saturday.
- Warm up
- Walk for 3 minutes, jog for 2 minutes
- Repeat 5 times
- Cool down
If your legs feel sore – that’s totally normal. Just stretch after each run and drink plenty of water.
You’re getting stronger!
Related: Running Q&A: 30 of the most common questions about running answered
Week 3: Finding Your Rhythm
This is where things get exciting! You should feel more comfortable with jogging by now.
Plan:
- Pick 4 days of the week to walk/run. For example: Monday, Wednesday, Friday and Saturday.
- Warm up
- Walk for 2 minutes, jog for 3 minutes
- Repeat 5 times
- Cool down
You might be tempted to push yourself too hard, but don’t rush.
Trust the process!
Related: Couch to 5k training plan: 7 essential things you need to know
Week 4: The Halfway Point
You’re officially halfway through, and if you’ve stuck with it, you should be proud! Let’s step it up again.
Plan:
- Pick 4 to 5 days of the week to walk/run.
- Warm up
- Walk for 1 minute, jog for 4 minutes
- Repeat for 5 times
- Cool down
By now, your breathing should feel more controlled, and you might even start enjoying this whole running thing!
Related: 4 things I learnt leading my first Couch to 5k running group
Week 5: Almost There
By now, your body has adjusted, and your endurance has improved. You’re almost at the finish line!
Plan:
- Pick 4 to 5 days of the week to walk/run.
- Warm up
- Jog for 6 minutes, walk for 1 minute
- Repeat 5 times
- Cool down
You might feel like you can do more, and if so, go for it!
Just listen to your body.
Related: 5k in miles: How many miles is a 5k?
Week 6: Running Without Stopping
This is it! The final week. By now, you’re ready to run for 30 minutes without stopping.
Plan:
- Pick 3 to 5 days of the week to walk/run.
- Warm up
- Jog for 30 minutes straight (or as long as you can)
- Cool down
If you can’t do 30 minutes nonstop, no worries. Just keep trying.
The important thing is that you’re out there, moving, and making progress.
Related: First 5k run: What to do before your first 5k race
Bonus Tips for Success
Find a Good Pair of Shoes
Running in bad shoes is like driving with flat tires. Get a proper running shoe that supports your feet.
Here are some recommended running shoes and trainers:
- Ladies black trainers
- Ladies white trainers
- Ladies blue trainers
Listen to Your Body
Soreness is normal, but sharp pain isn’t. If something hurts too much, take a rest day or see a doctor.
Stay Hydrated
Drink water before and after your runs to keep your body happy.
Fuel Your Body
Eating a banana or a small snack before running can help keep your energy up.
Make It Fun
Listen to music, run with a friend, or try new routes to keep things exciting.
Final Thoughts
Starting anything new is hard, but running is one of those things that gets easier the more you do it.
If you follow this 6-week plan, you’ll go from barely jogging to running for 30 minutes straight.
And once you hit that goal, who knows? Maybe your next challenge will be a 5k!
So, take a deep breath and get out there. You’ve got this!
Related: 5k to 10k: 5 of the best 5k to 10k running apps
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