The “I Don’t Remember the Last Time I Ran” Running Guide

Running; you either love it or you hate it. Whether it’s your favorite thing to do or your worst nightmare, running is healthy in so many ways and should be included in everyone’s daily lives. I could go on for hours on why running is important no matter what age or weight you are, but I’ll just get right to the point. Because if you’re reading this, you already know the importance of running and are looking to start a running routine!

It’s important to not push yourself too hard. Push yourself a little, but don’t overdo it. A lot of the time we fail to continue new workout routines due to being too tired, too sore, or too discouraged. Take it slow and take your time! Make running enjoyable!

This running routine is for beginners or those who don’t remember the last time they ran, which is essentially the same thing. So here it is! Also don’t forget to grab your FREE running guide printable at the end of this post!

NOTE: Begin each and every run with this amazing and necessary dynamic warm up!

Day 1

Walk 1 mile briskly

  • Walk it in 10 minutes or walk it in an hour, it really doesn’t matter! Make sure you walk briskly, almost as if you are about to be late for an important meeting at work.

Day 2

Walk 1 mile in under 20 minutes

  • Walk with a purpose. 20 minutes is the maximum time, but try to walk a mile in as little time as possible without actually running/jogging. Walking with a quick pace will warm up leg muscles that haven’t been used in a while!

Day 3

Walk 1 mile in 2 minutes less than previous day (day 2)

  • For example, if you walked your mile on day 2 in 19 minutes, aim to walk your mile on day 3 in under 17 minutes. Whatever you have to do to reach your goal, do it. Even if that means running the last minute in order to finish!

Day 4

Walk the exact time as the previous day (day 3)

  • Like I said before; don’t overdo it. Every day doesn’t have to be more advanced. As long as you are moving in the right direction, your progress will show! So for day 4, simply walk the same time amount as day 3. For example, if you walked 17 minutes on day 3, walk 17 minutes on day 4!

Day 5

Rest (or take a casual walk)

  • “Um, why is it already day 5 and I haven’t run once?” I hear you! If you are a new runner or haven’t run in a while, it can be hard to jump right into running. Your breathing and muscles aren’t used to this type of exercise, so it’s best to take it slow at first to avoid burnouts. If it’s been easy for you so far, keep up the good work! If these past 4 days have been more on the challenging side, take today to rest or go for a small walk. Wherever you are at this point, you are doing great and keep up the amazing work!

Day 6

Walk briskly for 15 minutes and jog for 3 minutes

  • We are starting small, people! It is so easy to give up on running, and I’m trying to make sure you don’t give up! Start small, end big! And by jog, I mean slowly.

Day 7

Walk briskly for 12 minutes and jog for 5 minutes

  • Now that we are starting to do a little bit of running, make sure you are breathing in through the nose and out through the mouth. If you don’t already breathe like this while exercising, try to get in the habit of it. Breathing this way will make sure you are getting as much oxygen as possible which will result in overall better and more effective runs! Breathe deep, and keep breathing. 
  • Week one is complete! Great job! 

Note: don’t forget to continue to do your dynamic warm up before each run you do!

Day 8

Walk briskly for 5 minutes and jog for 7 minutes

  • We’re at the point where we are starting to run more than we are walking, so again, make sure to breathe and take it easy!

Day 9

Repeat day 8

  • If you found yourself breathing heavy even slightly during your day 8 run, repeat day 8 for day 9. So walk briskly for 5 minutes and jog for 7 minutes. This will give your body something familiar, and you will notice that it is slightly easier the second time you do it. Keep pushing yourself!

Day 10

Walk briskly for 5 minutes and jog for 10 minutes

  • We’re moving up! For day 10, you’ll be jogging for 10 minutes straight! Go slow and steady and really tune into what your body is telling you. While you run look for any pain in the legs, in the stomach (cramps), in the back, or in your breathing. Tune in to what your body is saying and keep a mental note of this for day 11.

Day 11

Walk briskly for 5 minutes and jog for 8 minutes

  • Yes, you read that right! We are taking a small step back today to give our body a small break without taking an actual rest day. For day 11, think back to your mental notes from day 10. Whatever was hurting you, pay special attention to today. If it was your legs, try lengthening your stride longer while you run. If it was cramping in your stomach, try breathing deeper and making sure your shoulders are pulled back and your chest is up. If it was your breathing, try breathing in for 4 seconds and out for 4 seconds. Adjust whatever felt “off”, and keep going!

Day 12

Walk briskly for 5 minutes and jog for 10 minutes

  • We’re back to this one! Your body should be more adjusted to this 10 minute run at this point, so just keep working. You should be feeling better at this point and starting to see some improvement. Yay!

Day 13

Rest (or casual walk)

  • Even if you don’t feel like you need a rest day, take one anyways. When you go from doing nothing to doing as much as you have been doing these past 12 days, your body deserves a break. So take today to simply reflect on your progress and be ready to continue tomorrow!

Note: at this point, start every run with your dynamic warm up and a 5 minute brisk walk!

Day 14

Jog for 15 minutes

  • Today we are running 15 minutes! Go as slow as you need to go and don’t overthink it! Remember to breathe and listen to your body. You got this!

Day 15

Jog for 10 minutes

  • Again, we are taking a small step back! Run 10 minutes today and maybe start to think about increasing your speed a little. Do what feels right and what feels good for you today!

Day 16

Jog for 15 minutes

  • We are back to 15 minutes! But for this run, run at the pace as if you only had to run for 10 minutes (the pace of day 15). So increase your speed but don’t overdo it!

Day 17

Run for 5 minutes and jog for 10 minutes

  • Run means increase your current speed by about 30% for now and run at that speed for 5 minutes. Only 5 minutes! Try to push yourself for these 5 minutes and once you are done, don’t stop. Simply decrease your speed back down to a jog and try to regain your full, deep breaths. Continue your jog for 10 minutes.

Day 18

Run for 8 minutes and jog for 10 minutes

  • Today is the same idea as day 17, but today you are going to run for 8 minutes straight instead of 5. Remember to keep breathing in through the nose and out through the mouth, and don’t give up!

Day 19

Rest (or casual walk)

  • At this point, you might be sore. Take the day to rest, go for a casual walk, or stretch if you feel like you need to. You have done an amazing job so far!

Day 20

Run for 10 minutes

  • Today, simply run for 10 minutes straight. It will be easy to want to just jog, but really push yourself and your limits and go faster than you think you should go. It’s only 10 minutes! You got this!

Day 21

Run for 8 minutes

  • Our small step back! Simply run for 8 minutes today, and maybe even consider running slightly faster than you did yesterday.

Day 22

Run 1 mile and time yourself

  • Look how far you’ve come! You’re about to run 1 mile! For this mile, take as much time as you need. Remember to run with good posture; head up, shoulders back, and chest puffed out to open up your airways. Take your time, but try your absolute best to not stop at all! Time yourself for this mile to see where your starting point is.

Day 23

Run 1 mile in 1 minute less than day 22

  • Run 1 mile again! Whatever your time was on day 22, cut one minute off that for today’s run. So if you ran your day 22 mile in 15 minutes, cut one minute off today and run your mile in 14 minutes.

Day 24

Rest (or casual walk)

  • Take a day off. You deserve it!

Day 25+

Congratulations! You can now run a mile! From this day forward, simply run 1 mile every day. Time yourself and continue to push yourself to shave more and more time off, but all in all, enjoy your newfound ability to run 1 mile! Running isn’t a one and done thing; it’s a lifestyle. Again, running is so healthy for your body and you mental health, and the fact that you have done this running guide proves you want to better yourself and your life!

Keep in mind that if you stop running, your progress will be lost and you will have to work your way back up to where you are right now. So don’t give up! Continue to run and to do this for yourself and your body will thank you! Please don’t forget to download your FREE PRINTABLE RUNNING GUIDE below to keep track of your days! Thank you readers, and don’t forget to smile!


Free Running Guide Printable Log Sheet









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