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Jogging for beginners: 8-week training plan & 8 valuable tips

Are you a complete running beginner, but would like to finally tackle the subject and learn to jog properly with targeted instruction? Then you've definitely come to the right place.

spized | Training tips

May 21, 2025 |

Whats’ on this page

1. 8 valuable tips for jogging for beginners

2. 8 Week Training Plan Jogging for Beginners

2.1 Week 1 Learn to jog

2.2 Week 2 Learn to jog

2.3 Week 3 Learn to jog

2.4 Week 4 Learn to jog

2.5 Week 5 Learn to jog

2.6 Week 6 Learn to jog

2.7 Week 7 Learn to jog

2.8 Week 8 Learn to jog

With our 8-week "Jogging for beginners" training plan, you will finally be able to stick to it and achieve your first successes. At the end of the 8 weeks, you will not only break the 5km mark without much effort. At the same time, you will have established a healthy routine that will provide you with the basis for continuous development from now on.

But before we jump blindly into the training plan, we would first like to give you 8 valuable tips that will prepare you optimally and prevent you from losing heart halfway through.

8 valuable tips for jogging for beginners

1. Get the right running gear

As a jogging beginner, the first step is of course to get the right equipment. The beauty of jogging, however, is that you don't have to buy an arsenal of expensive sports equipment to begin with. You won't need much more than a pair of running shoes, 3-4 pairs of running shorts and jerseys.

However, it is worth paying attention to the quality of the few things you need for jogging. This is not only the first motivator, it also protects your body from damage. We therefore recommend...

...get advice when buying running shoes and prefer a comfortable shoe to a fancy design.

...make sure you buy the right material when buying jerseys. Old cotton shirts are not really suitable for running because you cool down too quickly during breaks. Polyester jerseys, on the other hand, offer the best properties.

2. Set realistic goals

A proven strategy to stay motivated in the long run when jogging for beginners is to set meaningful and, above all, realistic goals. As soon as you have a goal in mind that feels achievable, you will definitely be able to stick to it. That's why our training plan for beginners doesn't aim directly at a marathon, but rather at an absolutely feasible 5km. Once you have achieved this goal, you can continue to build on it.

If you want to increase the effect even more, we recommend that you register for a small hobby or company run. This way you make an additional commitment and gain even more motivation to do it this time.

It is also a good idea to set small intermediate goals in the process. You can do this automatically with the help of our beginner training plan. It tells you exactly which daily and weekly goals you have to achieve in order to reach your final goal. In this way, you develop continuously in small steps and avoid phases of slackening.

3. Learn to jog properly

Now it's about learning a healthy and effective running style. Right from the start. Because once you've trained yourself, it's hard to get rid of it. So take the following points to heart if you want to learn to jog properly:

Start in small stages: Even if you have to force yourself to do it at the beginning, there is a reason why we start with mini-stages in the training plan. For one thing, you won't lose your motivation so quickly, because you won't feel too much pressure. Secondly, you will develop a better sense of pace as you slowly increase the intervals.

Don't start too fast: It is also important to be patient with your starting pace. By pushing yourself too hard too fast, you risk stopping your training early due to frustration, pain, overload or even injury. It is best to keep yourself entertained during the run.

Pay attention to your running technique: Without the right technique, your jogging effort may be unnecessarily high. Instead of taking large and cumbersome steps, it is much more effective to take small and loose steps. This may feel strange at first, but in the long run you will only benefit from this technique.

Choose the right running surface: The best way to train your legs is to regularly expose them to different surfaces. However, as your beginner legs need to get used to the new stimuli, it is a good idea to choose a softer surface, such as a forest floor or tartan. This will protect your joints. But be careful: In the forest, the risk of injury from roots and branches increases.
Avoid side stitches: Unfortunately, running training for beginners can quickly lead to unpleasant side stitching. To avoid this, we advise you not to eat anything solid for at least 2 hours before the running session and to drink only small portions. Calm and relaxed breathing will also help. Always make sure you breathe out completely.

4. Keep motivation high

And here we are again on the subject of motivation. Because the inner pig is guaranteed to catch up with you sooner or later during the training plan. That's how we humans are. A new habit takes time to establish itself.

But luckily there are good ways and means to keep your motivation high in the long term. Here are some tips that can help with jogging for beginners:

Sign up for a running event:: If you haven't already done so at the beginning of your running training, you can sign up for a small hobby run or the next company run at the latest when you are threatened with listlessness. This is guaranteed to push you.

Find a running group: You will probably achieve the greatest effect by finding a running partner or a running group. It's much easier to reach your goals together. If one of you doesn't feel like it, the other will pull you along and vice versa. You can also register for a running event as a team. With a funny group name [link to team name article] and matching group shirts, the whole thing becomes a memorable happening.

Have a customised shirt printed: Whether you're running as a group or on your own, a customised jersey will make you a proud runner. Maybe there's a quote or saying that particularly inspires and motivates you. Why not print it on a running shirt? It's guaranteed to motivate you to keep going.

Treat yourself more often: This doesn't mean the cream slice you should treat yourself to after your running session. But it can be incredibly motivating to treat yourself to new running gear every now and then. Be it new running shorts, extra running socks or new headphones so you can listen to your favourite podcast while running.

Your customised running shirt could look like this.

5. Take jogging breaks

Now that we've provided you with an incredible amount of motivation, we unfortunately have to put the brakes on you again at this point. Because breaks in which your body can regenerate are also part of good running training for beginners.

You will see that the training plan for jogging beginners does not include training on two consecutive days. While professional bodies can of course cope with this, it is better to give your body rest periods so that it can get used to the new demands step by step. Your cardiovascular system, muscles and bones will thank you.

6. Combine running training with other sports

Other sports offer a wonderful alternative to fill your break days and at the same time provide even more motivation. The more varied your sporting activities, the greater your desire for sport. In addition, your body will be pleased if you present it with new challenges from time to time. Sports that can be combined with running training for beginners are, for example:

Team sports: Football, handball or basketball are particularly running-intensive sports. Here, too, you indirectly have a little interval training with you without noticing it directly. Fun and games are a wonderful distraction.

Cycling: Another endurance activity that you can integrate perfectly into your daily routine and combine with running. Especially if you notice that running puts a lot of strain on your joints, you can switch to cycling every now and then.

Swimming: It doesn't get any easier on your joints than this. Swimming also helps you train your endurance and strengthen your upper body muscles.

Strength training: It doesn't have to be another endurance sport. Strength training is also very healthy. By strengthening your leg and torso muscles, you can improve your running posture and prevent injuries.

7. Know sports injuries

Unfortunately, we also have to discuss a somewhat more unpleasant topic at this point: The sports injuries that can occur during jogging for beginners. In any case, you should be familiar with a few typical complaints, because while some are harmless, others require consistent action:

Side stitch: This is probably familiar to just about everyone. We have already mentioned above how you can avoid side stitches. However, you will also notice that side stitching becomes less and less with increasing running routine.

Sore muscles: Yes, that's part of it too. It is unpleasant, but it is guaranteed to go away. If your muscles are slightly sore, you can continue running as usual. However, if it becomes too severe, take a break from running and treat it with heat and relaxation.

Cramps: Unfortunately, cramps in the calf and thigh muscles are also quite common when jogging for beginners. But they are also harmless. A cramp is relieved by stretching against the pain. A healthy, balanced diet and the consumption of bananas or magnesium tablets can save you from cramps in the future.

Shin splints syndrome: After a training session, do you always have stabbing and burning pain in your shins? Then you should definitely take a break from running. In addition, you can work the calf muscles with a fascia roller and alternately cool and warm the shins. This will usually get rid of shin splints quickly.

Runner's knee: If it hurts a lot when you bend your knees, this could be caused by "runner's knee". In any case, check whether your worn-out running shoes are to blame. A break from running is also necessary here. You can also stretch and strengthen the surrounding muscles.

Achilles tendon irritation: The Achilles tendon can suffer if you run a lot on springy tartan tracks. But incorrect technique or poor posture can also be the cause. Here, too, the rule is: take a break! Cooling and anti-inflammatory ointments can also help.

Strained ligaments:: You should be able to diagnose a strained ligament quickly, because this is what happens when you twist your ankle. However, it's better to consult a doctor to find out if something is torn or ruptured.

Of course, the following applies to all complaints: As soon as the pain does not improve despite resting from running and treatment over several days, you should of course consult a doctor.

8. Keep up

What a pity it would be if, after the 8-week training plan "Jogging for beginners" and your first successfully completed hobby or company run, you let everything you trained come to nothing again? Quite a pity! Because now you have painstakingly built up a new and healthy routine over 8 weeks. You shouldn't just give it up again.

Of course you can take a break after your first big goal. But don't wait so long that you have to start from scratch again. The next company run is sure to come and then you can perhaps already aim for the 10 km.

With these 8 tips, nothing will stand in the way of your training success.

8 Week Training Plan Jogging for Beginners

But let's get down to business! We don't want to keep the training plan for jogging beginners from you any longer. First of all, we'll just give you a few tips on how to use it, so that nothing can go wrong.

Notes on the jogging for beginners training plan:
What the goal is: After this 8-week training plan, you will be able to run an easy 5km at a time.

What you need: Apart from running shoes and running clothes, it is recommended that you get yourself a stopwatch. Of course, you can use your mobile phone, but a wristwatch with a stopwatch function is certainly easier to use.

When to train: In the training plan you will find the weekly information "Day 1", "Day 3" and "Day 5". This is only to indicate that there should be at least one day's break between training sessions. It is up to you whether you train on Mondays, Wednesdays and Fridays or Tuesdays, Thursdays and Saturdays. In any case, always listen to your body and take a second break day if necessary. You have one day buffer.

Why you take walking breaks: Even if you have to force yourself to do so, keep the walking breaks. This type of interval training has been shown to have the best effects on your running performance, for example, by improving your maximum oxygen uptake.

What the "Focus of the Week" brings: This is primarily about keeping you motivated. Each week there is a small task to complete in addition to your running training for beginners.

1. Week

Number of laps

Training

Focus of the week

Day 1

2 min. Jog
2 min. walking

Set yourself a goal: either sign up for a hobby or company run or make a date with a friend for a 5km run in 8 weeks.

Day 3

2 min. Jog
2 min. walking

Day 5

2 min. Jog
2 min. walking

2. Week

Number of laps

Training

Focus of the week

Day 1

3 min. Jog
1 min. walking

Pay attention to your running style: it's better to take lots of small, loose steps rather than big, lumbering ones.

Day 3

3 min. Jog
1 min. walking

Day 5

2 min. Jog
2 min. walking

3. Week

Number of laps

Training

Focus of the week

Day 1

4 min. Jog
1 min. walking

Adjust your diet: Learn about a healthy and balanced diet for athletes.

Day 3

5 min. Jog
1 min. walking

Day 5

3 min. Jog
1 min. walking

4. Week

Number of laps

Training

Focus of the week

Day 1

5 min. Jog
1 min. walking

Hut party: Treat yourself to something nice this week. Maybe a new customized running jersey?

Day 3

7 min. Jog
1 min. walking

Day 5

7 min. Jog
1 min. walking

5. Week

Number of laps

Training

Focus of the week

Day 1

10 min. Jog
2 min. walking

What has changed? Write down what has already changed/improved in the last 4 weeks. You can also keep this as a kind of running diary in the future.

Day 3

10 min. Jog
1 min. walking

Day 5

7 min. Jog
1 min. walking

6. Week

Number of laps

Training

Focus of the week

Day 1

15 min. Jog
2 min. walking

Discover new routes: Maybe you are tired of your standard route. Find 2-3 new running routes.

Day 3

15 min. Jog
1 min. walking

Day 5

10 min. Jog
1 min. walking

7. Week

Number of laps

Training

Focus of the week

Day 1

20 min. Jog
2 min. walking

Supplement with new sports: You don't have to join a club directly, but maybe you can supplement your running training with small strength workouts.

Day 3

20 min. Jog
1 min. walking

Day 5

15 min. Jog
1 min. walking

8. Week

Number of laps

Training

Focus of the week

Day 1

30 min. Jog

Be proud of yourself: You have completed the 8 week training plan for jogging beginners. Share your pride with those around you!

Day 3