How should I structure my training as a new runner?

Every 3-4 weeks, schedule a recovery week where you reduce total running volume by 20-30%. Run the same number of days but at shorter distances and easier effort.

On non-running days, do 30-45 minutes of low-impact cross-training: cycling, swimming, elliptical, yoga, or Pilates. These activities build fitness without adding running impact.

Spend your first 3-6 months running only easy miles. After 6 months of consistent running, introduce strides (20-30 second accelerations) at the end of easy runs. Add structured intervals only after 6-12 months.

Use a heart rate monitor (chest strap or optical watch sensor) and keep easy runs in Zone 2 (roughly 60-70% of max heart rate). The MAF method offers a simple formula: 180 minus your age as your easy-run ceiling.

Keep 80% of your running at an easy, conversational pace where you could comfortably hold a conversation. This feels embarrassingly slow to most beginners — that's normal and correct.

As a true beginner, run 3 days per week on non-consecutive days (e.g., Monday, Wednesday, Friday or Tuesday, Thursday, Saturday). After 2-3 months of consistency, consider adding a 4th day.