Steal This 5-Run Plan If Youβre Not Sure How to Start Running this Summer
May 28, 2025Real talk about what starting actually looks and feels like — and how to make it stick.
I was in the past the woman Googling “how to start running”… and quietly closing the tab.
Because the plans looked intense.
Because I didn’t see myself in the people following them.
Because deep down, I didn’t believe I could be a runner.
If that’s where you are — curious but unsure — I want to offer something better than a strict running plan today: Insight. Permission. And a gentle framework to help you begin.
What Starting Really Feels Like
If you think the hardest part of running is the physical part, you’re not wrong — but you’re also not entirely right.
Most beginner runners I talk to aren’t struggling with speed or stamina.
They’re wrestling with the thoughts in their head:
-
“I look ridiculous.”
-
“I’m not going far enough for it to count.”
-
“Other people make this look so easy.”
-
“This isn’t for me.”
Sound familiar?
These thoughts are why so many people stop running before they even get started — and why so many training plans don’t work for beginners.
What New Runners Actually Need
Most running programs are built around progression — how to run more or faster.
But what beginner runners actually need is a framework built around:
-
Confidence: Something that makes you feel proud, not panicked.
-
Consistency: Gentle repetition so you build belief over time.
-
Identity: A mindset shift from “I’m trying to run” to “I’m becoming a runner.”
In other words: a soft landing, not a performance plan.
The 5-Run Framework I Wish I Had When I Started
I call it the First 5 Runs Framework — and while it’s not revolutionary, it is effective.
Not because it makes you fast.
Not because it’s fancy.
But because it’s structured around what actually builds momentum in real life: Small, meaningful wins — repeated gently.
I created this framework for the women I coach who said:
“I don’t want to sign up for a race. I just want to feel good about running.”
The beauty of it is that each of the five runs has a focus — not just a workout structure, but a mental shift:
-
Showing up when you’re unsure
-
Breathing through self-doubt
-
Recognizing progress you would’ve ignored before
-
Feeling proud (even if you ran slow or walked more than you hoped)
You don’t need to log big miles or nail perfect intervals.
You just need five experiences that help you realize: I can do this. I actually like this. I want to keep going.
Why I Turned It Into a Planner
This is the part where I could’ve just posted a run/walk schedule and called it a day.
But I didn’t.
Because starting running is emotional. It’s personal. It’s sometimes awkward.
And that’s why I created the First 5 Runs Mini Planner — to help guide you through your first steps, but also help you reflect on how it feels.
It’s printable. It’s beginner-friendly.
And it includes a few things I wish I had when I started — like check-ins, gentle cues, and moments to pause and say, “I’m actually doing this.”
If that sounds helpful, you can download it free : Your First 5 Runs: A Beginner-Friendly Mini Planner
“But What Happens After the 5 Runs?”
Good question. Because I used to think starting was the hard part — until I realized keeping it going was the real challenge.
That’s why I’m working on something new: a 30-day journal to help women like you stay consistent, confident, and motivated long after the novelty of “starting” wears off.
But we’ll get there soon. For now — your first five runs?
Let’s make them feel like a win.
If You’re Still Reading, Here’s Your Gentle Nudge
You don’t have to:
-
Run the whole time
-
Have the perfect body
-
Enjoy every second
-
Wait until you’re “fit enough”
You just have to start. Not because you’re chasing a finish line — but because you’re choosing to move forward.
Steal the plan.
Keep it simple.
And let this be the beginning of something you’re proud of.
Related:
Don't miss a blog post!
Join my monthly newsletter for beginner running tips, exclusive behind-the-scenes of my training updates, and practical advice to make running fun and doable.
Plus, sign-up today and get my Free Guide: What Every Beginner Runner Needs to Know (But Is Too Afraid to Ask) to help you take your first step with confidence.
By submitting this form, you consent to be contacted via email. This form is for communication purposes only and does not constitute professional advice.
