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All plans > 3-Month Beginner Running Schedule

3-Month Beginner Running Schedule

90 days·52
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Beginner Run

Day 1 6:00 AM - 7:00 AM

20 minutes easy pace

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Beginner Run

Day 3 12:00 PM - 12:30 PM

25 minutes easy pace

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Beginner Run

Day 4 12:00 PM - 12:45 PM

Rest or Cross-Training

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Beginner Run

Day 6 6:00 AM - 7:00 AM

20 minutes easy pace

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Beginner Run

Day 8 6:00 AM - 7:00 AM

30 minutes easy pace

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Beginner Run

Day 10 12:00 PM - 12:45 PM

35 minutes easy pace

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Beginner Run

Day 11 12:00 PM - 1:00 PM

Rest or Cross-Training

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Beginner Run

Day 13 6:00 AM - 7:00 AM

25 minutes easy pace with 2 minutes walking, 3 minutes running intervals

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Beginner Run

Day 15 6:00 AM - 7:00 AM

35 minutes easy pace

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Beginner Run

Day 17 12:00 PM - 1:00 PM

40 minutes easy pace

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Beginner Run

Day 18 12:00 PM - 1:15 PM

Rest or Cross-Training

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Beginner Run

Day 20 6:00 AM - 7:00 AM

30 minutes with 3 minutes walking, 2 minutes running intervals

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Beginner Run

Day 22 6:00 AM - 7:00 AM

45 minutes easy pace

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Beginner Run

Day 24 12:00 PM - 1:15 PM

50 minutes easy pace

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Beginner Run

Day 25 12:00 PM - 1:30 PM

Rest or Cross-Training

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Beginner Run

Day 27 6:00 AM - 7:00 AM

35 minutes with 5 minutes running, 2 minutes walking intervals

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Beginner Run

Day 29 6:00 AM - 7:00 AM

50 minutes easy pace

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Beginner Run

Day 31 12:00 PM - 1:30 PM

55 minutes easy pace

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Beginner Run

Day 32 12:00 PM - 2:00 PM

Rest or Cross-Training

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Beginner Run

Day 34 6:00 AM - 7:00 AM

40 minutes with 6 minutes running, 2 minutes walking intervals

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Beginner Run

Day 36 6:00 AM - 7:00 AM

55 minutes easy pace

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Beginner Run

Day 38 12:00 PM - 1:45 PM

60 minutes easy pace

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Beginner Run

Day 39 12:00 PM - 2:15 PM

Rest or Cross-Training

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Beginner Run

Day 41 6:00 AM - 7:00 AM

45 minutes with 7 minutes running, 3 minutes walking intervals

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Beginner Run

Day 43 6:00 AM - 7:00 AM

60 minutes easy pace

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Beginner Run

Day 45 12:00 PM - 2:00 PM

65 minutes easy pace

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Beginner Run

Day 46 12:00 PM - 3:00 PM

Rest or Cross-Training

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Beginner Run

Day 48 6:00 AM - 7:00 AM

50 minutes with 10 minutes running, 2 minutes walking intervals

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Beginner Run

Day 50 6:00 AM - 7:00 AM

65 minutes easy pace

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Beginner Run

Day 52 12:00 PM - 2:30 PM

70 minutes easy pace

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Beginner Run

Day 53 12:00 PM - 3:30 PM

Rest or Cross-Training

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Beginner Run

Day 55 6:00 AM - 7:00 AM

55 minutes with 15 minutes running, 2 minutes walking intervals

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Beginner Run

Day 57 6:00 AM - 7:00 AM

70 minutes easy pace

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Beginner Run

Day 59 12:00 PM - 2:45 PM

75 minutes easy pace

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Beginner Run

Day 60 12:00 PM - 4:00 PM

Rest or Cross-Training

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Beginner Run

Day 62 6:00 AM - 7:00 AM

60 minutes with 20 minutes running, 2 minutes walking intervals

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Beginner Run

Day 64 6:00 AM - 7:00 AM

75 minutes easy pace

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Beginner Run

Day 66 12:00 PM - 3:00 PM

80 minutes easy pace

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Beginner Run

Day 67 12:00 PM - 4:30 PM

Rest or Cross-Training

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Beginner Run

Day 69 6:00 AM - 7:00 AM

65 minutes with 25 minutes running, 3 minutes walking intervals

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Beginner Run

Day 71 6:00 AM - 7:00 AM

80 minutes easy pace

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Beginner Run

Day 73 12:00 PM - 3:15 PM

85 minutes easy pace

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Beginner Run

Day 74 12:00 PM - 5:00 PM

Rest or Cross-Training

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Beginner Run

Day 76 6:00 AM - 7:00 AM

70 minutes with 30 minutes running, 5 minutes walking intervals

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Beginner Run

Day 78 6:00 AM - 7:00 AM

85 minutes easy pace

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Beginner Run

Day 80 12:00 PM - 3:30 PM

90 minutes easy pace

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Beginner Run

Day 81 12:00 PM - 5:30 PM

Rest or Cross-Training

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Beginner Run

Day 83 6:00 AM - 7:00 AM

75 minutes with continuous running, no walking intervals

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Beginner Run

Day 85 6:00 AM - 7:00 AM

90 minutes easy pace

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Beginner Run

Day 87 12:00 PM - 3:45 PM

95 minutes easy pace

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Beginner Run

Day 88 12:00 PM - 6:00 PM

Rest or Cross-Training

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Final Preparation Run

Day 90 6:00 AM - 7:00 AM

60 minutes easy pace, tapering down before race day

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