Always wanted to start running but didn’t know where to begin? This is your sign to start! With this beginner’s guide you build up to running 30 minutes in just 6 weeks. Yes, minutes, not miles! Because if you know GOFLUO, you know we’re not here for the pressure. We’re here to motivate you to move.
We believe it’s not about how fast or far you go. It’s about the fact that you got out the door, you showed up, and you kept going. That’s what counts!
This beginner-friendly schedule is designed to help you run safely and confidently, without risking injury. You don’t need any experience, just a good attitude and your own pace.
a few*
golden rules
Before we start throwing minutes of walking and running your way, here are a few golden tips to help you finish this journey strong:
- Don’t run every day! Your body needs rest. Try running every other day. For example on Monday, Wednesday and Friday.
- Warm up + stretch. Yep, warming up matters! Start with 5 minutes of walking and dynamic stretches.
- Cool down! End every session with another 5-minute walk and stretch. Your muscles will thank you.
- Wear the right gear. Comfortable running clothes, proper shoes,.. and of course, visibility!
- Don’t forget to hydrate! Drink water before and during your run. It doesn't need to be a fancy sports drink.
Hit that download button, stick the schedule to your fridge, and let’s get started. We’ll be right here, cheering you on every step of the way. You've got this!
Week 1*
show up!
Show up and step outside. Let your body ease into the movement and give yourself time to find your pace. It’s not about speed! it’s about showing up for you.
- Session 1: 1 min jog – 2 min walk (repeat 8x)
- session 2: 1 min jog – 1,5 min walking (repeat 10x)
- session 3: 1,5 min jog – 2 min walking (repeat 7x)
Week 2*
find your pace
Run at an easy pace, cowboy! You’ll notice you’re already picking up speed without even trying.
- session 1: 2 min jog – 2 min walking (repeat 6x)
- session 2: 3 min jog – 2 min walking (repeat 5x)
- session 3: 3 min jog – 1,5 min walking (repeat 4x)
Week 3*
keep going!
You’ll soon be running longer stretches. Trust us. It’s part of the process. You’ve got this!
- session 1: 5 min jog – 2 min walking (repeat 3x)
- session 2: 7 min jog – 2 min walking (repeat 2x) + 5 min jog
- session 3: 8 min jog – 2 min walking (repeat 2x)
Week 4*
you can do this!
there’ll be moments when you feel tired. That’s totally normal. Recognize the fatigue. Don’t fear it. Focus on your form, and keep moving forward.
- session 1: 10 min jog – 2 min walking – 8 min jog
- session 2: 12 min jog – 1,5 min walking – 6 min jog
- session 3: 15 min jog – 2 min walking – 5 min jog
Week 5*
almost there!
This week you’ll expand your physical and mental strength! Keep going! You’re almost running 30 minutes!
- session 1: 20 min jog
- session 2: 8 min jog – 1 min walking – 12 min jog
- session 3: 25 min jog
Week 6*
you're doing it!
you’ll run 30 minutes! We’re so proud of you!
- session 1: 10 min jog – 1 min walking – 15 min jog
- session 2: 25 min jog (of zo lang als lukt)
- session 3: 30 min jog
#keepgoing!
Running is the perfect way to clear your head after work, get moving again, or simply shake off that winter snooze. Whatever your reason, we are here to motivate you! You don’t need to be fast, you just need to start.
special thanks to runcoach dimitri van den fonteyne for helping us create this blogpost.
let's grow together!
‘Show up’ and ‘keep going’ are not just our slogans, our team strives for it too. they show up every Tuesday at our very own run club, cheering each other on (and showing off a whole lot of glow along the way). We’re with you. We know how intimidating those first steps can feel. Who knows? We might just see you at our Tuesday night run club.
