8 October 2026

A beginner running plan works when it fits around your life, not the other way round. This one asks for three runs a week: two on your own and one with the club. Each session mixes short bursts of running with walk breaks. Over eight weeks the running stretches out while the walk breaks stay in, so you build up without ever needing a speed target.

Who this plan is for

This plan is for people starting from scratch, people coming back after a long break, and anyone who walks more than they run right now. You do not need a watch or a running history. You need two short runs in your week and a Thursday morning you can keep free.

How each session works

Every session follows the same shape, so you only have to remember one thing: run for the set time, walk for the set time, and repeat.

• Start with a brisk walk. Give yourself about five minutes to loosen up. Our guide to how to warm up before a 6am run has a simple routine you can borrow.
• Run at a conversational pace. You should be able to speak in short sentences. If you cannot, slow down.
• Walk when the walk comes up. Walk breaks are part of the plan, not a failure.
• Finish with a walk. Cool down for a few minutes before you stop.

For your own runs, use a loop you know well, such as your local park or a street circuit. Each loop is a lap. The Thursday club run uses its own set options.

The eight week plan

Do your two own runs on any two days that suit you, with a rest day after each, then finish the week with the Thursday Morning Run. The table assumes you start on Monday 12 October, so your first club run is Thursday 15 October. Each own run takes between 18 and 36 minutes, walk breaks included.

Weeks 1 to 4 are about building the habit. Weeks 5 to 8 stretch the running and the club distance together.

Your club run to finish each week

The Thursday Morning Run closes every week of this plan. Running with the club is free. Register for each run through your free HRC+ account at hillsrunclub.com/hrc-plus/, and see every upcoming run on the runs page.

• Thursday Morning Run: meet 5:45am for a 6:00am start at Glenhaven Oval, 78 Glenhaven Road, Glenhaven. Choose the 2.5 km or 5 km option on the day, then finish with coffee and a sweet treat.
• Tuesday Night Run: every second Tuesday, meet 6:45pm for a 7:00pm start at Castle Hill Showground, Castle Hill, under the lights. Choose the 3 km or 6 km option. The next one is Tuesday 20 October, and it is an extra if you want more running that week.

Walkers are welcome at both runs, so a walk only week still counts. If you want more on walking with the group, read can you walk a run club?

When life gets in the way

Busy weeks are the real test of any plan, so this one is built to bend.

• Missed a session? Repeat the current week instead of doubling up the next time.
• Only one run possible? Make it the Thursday Morning Run. It is the run that closes the week.
• Feeling flat? Stay on the same week for another round. Moving on is your call, not a deadline.
• Not sure you can run it? Walk it. Walkers are welcome at both club runs, and you still belong.

Questions people ask