12-Week Running Plan for Beginners (Includes Leg Workout)
A running plan for beginners should be able to teach would-be runners how to transition from walking to running, the importance of strength training for runners, and what type of strength training to include in the training schedule.
Lower body strength training exercises are highly recommended for runners because they help build leg strength and improve endurance and running speed.
Runners who want to boost leg and core strength should do leg-strengthening exercises at least once weekly.
This free 12-week running plan for beginners allows you to ease into running. From the 3rd week, you will start doing leg exercises that will – the workouts build up from once a week to three times a week by week 12.
If you choose to, you can use your body weight or take it up a notch and add weights to your leg exercises.
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FREE 12-week running plan for beginners
Week 1
Monday
- Run for 30 seconds
- Walk for 2 min
- Repeat 8 times
Wednesday
- Run for 30 seconds
- Walk for 2 min
- Repeat 8 times
Friday
- Run for 30 seconds
- Walk for 2 min
- Repeat 8 times
Week 2
Monday
- Run for 45 sec
- Walk for 2 min
- Repeat 8 times
Wednesday
- Run for 45 sec
- Walk for 2 min
- Repeat 8 times
Friday
- Run for 45 sec
- Walk for 2 min
- Repeat 8 times
Week 3
Monday
- Run for 1 min
- Walk for 2 min
- Repeat 10 times
Wednesday
- Run for 1 min
- Walk for 2 min
- Repeat 10 times
Friday
- Run for 1 min
- Walk for 2 min
- Repeat 10 times
Saturday
- 12 dumbbell deadlifts
- 12 squats
- 12 glute bridges
- 12 forward lunges
- 12 side lunges
- 30 seconds wall sits
- 12 standing calf raises
Week 4
Monday
- Run for 90 sec
- Walk for 90 sec
- Repeat 10 times
Tuesday
- 15 dumbbell deadlifts
- 15 squats
- 15 glute bridges
- 15 lunges
- 15 side lunges
- 45 seconds wall sits
- 15 standing calf raises
Wednesday
- Run for 90 sec
- Walk for 90 sec
- Repeat 10 times
Friday
- Run for 90 sec
- Walk for 90 sec
- Repeat 10 times
Saturday
- 15 dumbbell deadlifts
- 15 squats
- 15 glute bridges
- 15 lunges
- 15 side lunges
- 45 seconds wall sits
- 15 standing calf raises
Week 5
Monday
- Run for 2 min
- Walk for 1 min
- Repeat 7 times
Tuesday
- 20 dumbbell deadlifts
- 20 squats
- 20 glute bridges
- 20 lunges
- 20 side lunges
- 20 seconds wall sits
- 20 standing calf raises
Wednesday
- Run for 2 min
- Walk for 1 min
- Repeat 7 times
Friday
- Run for 2 min
- Walk for 1 min
- Repeat 6 times
Saturday
- 20 dumbbell deadlifts
- 20 squats
- 20 glute bridges
- 20 lunges
- 20 side lunges
- 20 seconds wall sits
- 20 standing calf raises
Week 6
Monday
- Run for 3 min
- Walk for 1 min
- Repeat 6 times
Tuesday
- 15 dumbbell deadlifts
- 15 squats
- 15 glute bridges
- 16 lunges
- 45 seconds wall sits
- 20 standing calf raises
Wednesday
- Run for 3 min
- Walk for 1 min
- Repeat 6 times
Friday
- Run for 3 min
- Walk for 1 min
- Repeat 6 times
Saturday
- 15 dumbbell deadlifts
- 15 squats
- 15 glute bridges
- 16 lunges
- 16 side lunges
- 45 seconds wall sits
- 20 standing calf raises
Week 7
Monday
- Run for 4 min
- Walk for 1 min
- Repeat 5 times
Tuesday
- 15 dumbbell deadlifts x2
- 15 squats x2
- 15 glute bridges x2
- 16 lunges x2
- 16 side lunges x2
- 45 seconds wall sits x2
- 20 standing calf raises x2
Wednesday
- Run for 4 min
- Walk for 1 min
- Repeat 5 times
Friday
- Run for 4 min
- Walk for 1 min
- Repeat 5 times
Saturday
- 15 dumbbell deadlifts x2
- 15 squats x2
- 15 glute bridges x2
- 16 lunges x2
- 16 side lunges x2
- 45 seconds wall sits x2
- 20 standing calf raises x2
Week 8
Monday
- Run for 4 min
- Walk for 1 min
- Repeat 5 times
Tuesday
- 12 dumbbell deadlifts x3
- 12 plie squats x3
- 12 side lunges x3
- 15 squats x3
- 15 glute bridges x3
- 16 lunges x3
- 1 minute wall sits x3
- 12 standing calf raises x3
Wednesday
- Run for 4 min
- Walk for 1 min
- Repeat 5 times
Friday
- Run for 4 min
- Walk for 1 min
- Repeat 5 times
Saturday
- 12 dumbbell deadlifts x3
- 12 plie squats x3
- 12 side lunges x3
- 15 squats x3
- 15 glute bridges x3
- 16 lunges x3
- 1 minute wall sits x3
- 12 standing calf raises x3
Week 9
Monday
- Run for 5 min
- Walk for 1 min
- Repeat 4 times
Tuesday
- 12 dumbbell deadlifts x3
- 12 plie squats x3
- 12 side lunges x3
- 15 squats x3
- 15 glute bridges x3
- 16 lunges x3
- 1 minute wall sits x3
- 12 standing calf raises x3
Wednesday
- Run for 5 min
- Walk for 1 min
- Repeat 4 times
Friday
- Run for 5 min
- Walk for 1 min
- Repeat 4 times
Saturday
- 12 dumbbell deadlifts x3
- 12 plie squats x3
- 12 side lunges x3
- 15 squats x3
- 15 glute bridges x3
- 16 lunges x3
- 1 minute wall sits x3
- 12 standing calf raises x3
Week 10
Monday
- Run for 6 min
- Walk for 1 min
- Repeat 4 times
Tuesday
- 12 dumbbell deadlifts x3
- 12 plie squats x3
- 12 side lunges x3
- 15 squats x3
- 15 glute bridges x3
- 16 lunges x3
- 1 minute wall sits x3
- 12 standing calf raises x3
Wednesday
- Run for 7 min
- Walk for 1 min
- Repeat 4 times
Friday
- Run for 7 min
- Walk for 1 min
- Repeat 4 times
Saturday
- 12 dumbbell deadlifts x3
- 12 plie squats x3
- 12 side lunges x3
- 15 squats x3
- 15 glute bridges x3
- 16 lunges x3
- 1 minute wall sits x3
- 12 standing calf raises x3
Week 11
Monday
- Run for 8 min
- Walk for 1 min
- Repeat 3 times
Tuesday
- 12 dumbbell deadlifts x3
- 12 plie squats x3
- 12 side lunges x3
- 15 squats x3
- 15 glute bridges x3
- 16 lunges x3
- 1 minute wall sits x3
- 12 standing calf raises x3
Wednesday
- Run for 8 min
- Walk for 45 sec
- Repeat 3 times
Thursday
- 12 dumbbell deadlifts x3
- 12 plie squats x3
- 12 side lunges x3
- 15 squats x3
- 15 glute bridges x3
- 16 lunges x3
- 1 minute wall sits x3
- 12 standing calf raises x3
Friday
- Run for 8 min
- Walk for 45 sec
- Repeat 3 times
Saturday
- 12 dumbbell deadlifts x3
- 12 plie squats x3
- 12 side lunges x3
- 15 squats x3
- 15 glute bridges x3
- 16 lunges x3
- 1 minute wall sits x3
- 12 standing calf raises x3
Week 12
Monday
- Run for 9 min
- Walk for 30 sec
- Repeat 3 times
Tuesday
- 12 dumbbell deadlifts x3
- 12 plie squats x3
- 12 side lunges x3
- 15 squats x3
- 15 glute bridges x3
- 16 lunges x3
- 1 minute wall sits x3
- 12 standing calf raises x3
Wednesday
- Run for 10 mins
- Walk for 30 sec
- Repeat 3 times
Thursday
- 12 dumbbell deadlifts x3
- 12 plie squats x3
- 12 side lunges x3
- 15 squats x3
- 15 glute bridges x3
- 16 lunges x3
- 1 minute wall sits x3
- 12 standing calf raises x3
Friday
- Run for 30 mins
Saturday
- 12 dumbbell deadlifts x3
- 12 plie squats x3
- 12 side lunges x3
- 15 squats x3
- 15 glute bridges x3
- 16 lunges x3
- 1 minute wall sits x3
- 12 standing calf raises x3
Susan Chanda is a professional content writer/journalist with over 20 years’ experience. She holds a bachelor’s degree in marketing management from University of South Africa and a diploma in Journalism and Public relations.
Susan has been writing evidence based fitness and health articles since 2016 for Fitness Chat, and is a certified fitness trainer, and diet and nutrition coach.
Fitness Chat is one of the several other websites that Susan owns, or co-owns with her children.
You can read more about Susan here.
