How to start running from zero. Beginner workout plan.

CREATE YOUR FIRST WORKOUT PLAN TO RUN UP TO 60 MINUTES!

Are you looking for a training plan to start running?
Follow the suggestions of Go&Race!

On this page you can generate your first training table to start running up to 1 hour. Training plan is 18 weeks long. 3 workouts per week.

WHY START RUNNING?

Running is much more than a physical activity; it's a personal journey that opens a chapter of self-exploration, challenges, and, above all, numerous physical and mental benefits. Many start running to lose weight or improve their fitness, but soon discover that the advantages go beyond the visible.
Running improves mood, fights stress, boosts self-confidence, and offers an unparalleled sense of freedom. The first step is the hardest, but with the right approach, running will become an appointment you'll eagerly anticipate.
Remember, every marathon runner started with a single step.

CLOTHING AND ACCESSORIES

To get off to a good start, it is essential to choose the right clothing. Here are some tips:
- Running shoes: your most important investment. Choose a pair of specific running shoes, suited to the shape of your foot and the type of support. Don't hesitate to ask for advice in a specialized shop.
- Breathable clothing: opt for shirts, shorts or leggings in breathable technical fabrics that help manage sweat, keeping you dry and comfortable.
- Layers: for running in variable weather conditions, dress in layers. Start with a breathable base, add an insulating layer if it's cold, and top with a waterproof and windproof shell if needed.
- Accessories: a hat and sunglasses for the sun, gloves and an ear band for the cold. Also consider using a running watch or an app to track your progress because it could be very inspiring.

DIET

Nutrition plays a crucial role in supporting your running activity. Here's how to eat to maximize results, remembering to consult your doctor or a sports medicine specialist:
- Before the race: eat a light meal or snack rich in carbohydrates and low in fat, fiber and heavy proteins. This helps prevent cramps and ensure energy. A banana or toast with jam are great choices.
- While running: for longer workouts, you may need to replenish energy and electrolytes. Sports drinks, energy gels or simply water and a small snack can be helpful.
- After the run: it's time to repair your muscles and replenish your energy reserves. A balanced meal or snack with carbohydrates and protein within 30 to 45 minutes of your run can speed recovery.

How to Go From Zero to Running - Training plan generation

Training plan is 18 weeks long. 3 workouts per week.

Training start date

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Go&Race Liability Discharge - Checking the box on the side exonerates Go&Race from any responsibility for injuries that may have occurred during training. By checking the box you acknowledge that you are perfectly aware that Go&Race has no way of assessing the form of an athlete, which is why the table cannot be considered personalized and suitable for a specific athlete. Go&Race invites any athlete to perform any possible medical assessment before starting an athletic training and to be constantly followed by sports doctors and athletic trainers. The chart is not a prescription, does not guarantee any success and may contain errors and / or typos.

Press here to create your training plan

TRAINING PLAN TO START RUNNING

Duration: 18 weeks
It is strongly recommended to warm up with walking steps quick. The running pace must be such as to minimize breathlessness and make conversation possible. Depending on the age and general physical conditions, the running pace could fluctuate between 7 and 10 minutes per km.
NB: for example, 5 x (1 minute of running + 1 minute walk) means that for 5 times we will have to run 1 minute followed by 1 minute walk.

Vers. 1.0, last update: 11/09/2022