Start to run: 10 week plan

From 0 to 20 minutes of continuous running in 10 weeks

A scientifically grounded plan for absolute beginners. No equipment needed, no experience required, just proper running shoes.

This is not just another running schedule. This is a complete program:

1. Progressive running schedule 2 run sessions per week, building from 1 min to 20 minutes of continuous jogging
2. Strength & mobility 2 sessions per week (± 25 min) that actively lower your injury risk, in 3 progressive phases
3. Movement days - active recovery that keeps your circulation going without extra impact
4. "When things go wrong" what to do about missed sessions, illness or pain signals, with a clear distinction between muscle soreness and warning signs
5. Appendix every strength exercise fully explained: how, why, pitfalls and easier variations

Why this works:

Your heart and lungs adapt faster than your tendons and joints. This plan respects that difference: the build-up is patient where it needs to be, and challenging where it can be. Every week has an achievable goal and a physiological reason why it's built that way.

Who is it for?

• You want to (re)start running after a period without exercise
• You want to start safely, without injuries
• You're looking for explanation, context and a plan B when setbacks hit

Download directly as PDF (18 pages).

Disclaimer: If in doubt about your health condition, consult your doctor first.