This plan is for complete beginners. It uses three sessions a week, each around 30 minutes including the warm-up and cool-down. By the end, you’ll be able to run for about 30 minutes, which for many people is roughly 5 kilometres.
How to use the plan
- Do three sessions a week on non-consecutive days.
- Every session starts with 5 minutes of brisk walking and ends with 5 minutes of walking.
- Run at an easy, conversational pace. Speed doesn’t matter at all.
- If a week feels too hard, repeat it. There’s no prize for finishing in exactly nine weeks.
- Run early in the morning or in the evening to avoid Kerala’s midday heat.
The plan
| Week | Each session (after a 5-minute warm-up walk) |
|---|---|
| 1 | Run 1 min, walk 1 min 30 s. Repeat 8 times. |
| 2 | Run 1 min 30 s, walk 2 min. Repeat 6 times. |
| 3 | Run 2 min, walk 2 min. Repeat 5 times. |
| 4 | Run 3 min, walk 2 min. Repeat 4 times. |
| 5 | Run 5 min, walk 2 min. Repeat 3 times. |
| 6 | Run 8 min, walk 2 min, run 8 min, walk 2 min, run 5 min. |
| 7 | Run 12 min, walk 2 min, run 12 min. |
| 8 | Run 20 min, walk 2 min, run 6 min. |
| 9 | Run 30 min without stopping. |
The jump in weeks 6 to 8 is the hardest part for most people. If you can’t complete a run interval, slow down rather than stopping. If you still need to walk, that’s fine: repeat the week.
Getting the pace right
Most beginners run their intervals too fast. A good guide is that your running pace should feel only a little harder than brisk walking. You should be able to talk in sentences. Try our pace calculator after a few weeks if you’re curious, but don’t chase a number.
What if I miss a session?
Just carry on. If you miss a whole week or more, go back a week and rebuild. Consistency over two months matters far more than any single session.
After week 9
Once you can run 30 minutes, you have options:
- Enter a 5K event. Browse upcoming 5K runs in Kerala. Your first race is about finishing and enjoying it.
- Keep running three times a week and gradually make one run longer.
- Move up to 10K with our 8-week 10K plan.
Frequently asked questions
Is 30 minutes of running the same as 5K?
For many beginners, 30 minutes of easy running covers somewhere between 4 and 5.5 km. Time is a better goal than distance at first.
Can I do the plan on a treadmill?
Yes. Set a slight incline of about 1% if you want it to feel closer to running outdoors.
Should I run more than three times a week?
Not during this plan. Rest days help your muscles, tendons and bones adapt and reduce injury risk.
Sources
This article is general information, not medical advice. If you have a health condition, are pregnant, or are returning from injury, talk to a doctor or physiotherapist before starting a new training plan. Read our editorial policy.
Ashkar is the founder of KeralaRunners, a marathoner, and a Procam Slam finisher. He started KeralaRunners to help people across Kerala take up running, find others to run with, and learn from each other. He writes about the everyday decisions runners face, from choosing their first pair of running shoes to preparing for their next race.
