Our 4-Week Running Program for Beginners

This post is brought to you by Raphael Konforti, the Fitness Education Coordinator for Youfit.

Running is a fantastic way to get exercise and stay healthy. Try this program and in just 4 weeks you can be running for 30 minutes straight- just in time for the Color Run!

In this 4-week program you’ll only do four very short training sessions per week.  The other three days you’ll recover. Recovery days should include stretching similar to the movements used in a cool down.


  1. Drink plenty of water before and after the workouts. Proper hydration is key to performance and not over heating.
  2. Have a light snack 45 minutes before your workout.  Easy to digest foods such as fruit will provide energy to maximize performance.  Be cautious about eating too close to your workouts. The body will be focusing energy on performing the exercise which inhibits digestion.
  3. Listen to your body.  Always perform a thorough warm up and cool down.  If your body feels tight or not ready, perform additional stretches or extend the walking portions.  


Every training day should begin with several light active stretches such as ankle rolls, butt kicks, high knees and torso twists. Do each of these moves for 30 seconds repeating if you feel tight.  After the stretches, start with a three minute walk. This will ensure the muscles and joints are primed for movement which improves performance and reduces the chance of muscle strains.  



Finish off each workout with a quick recovery phase.  Walk leisurely for 3 minutes to help blood flow and lactate removal.  Then perform several static stretches for the calves, quads, hamstrings and hip flexors.  Hold each of these stretches for at least 30 seconds and repeat as needed.  This keeps the muscles from getting too tight which can impact running form and recovery time. Make sure to fit in plenty of rest time before the big race!

Now that you’ve got the tips and training you need to run a 5K, it’s time to put your skills to the test! Sign up for The Color Run today and save $8 by using the discount code YOUFIT. Find The Color Run event in your city here.

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Raphael Konforti is the Fitness Education Coordinator for Youfit.  He has a Masters of Exercise Science and has worked in many different areas of fitness including collegiate recreation, international resorts and fitness publishing.  Aside from the gym, he loves spending his time active and outdoors going surfing, diving, hiking, practicing yoga or pushing cars down the street.