Build an aerobic base and run without injury

Fitness & HealthBeginnerOutdoor

90 minutes

5 steps

·Beginner

After 90 min: You'll comfortably run for 30 minutes continuously while reducing injury risk.

What you need

Running shoesTech moisture-wicking shirtShortsHydration packRunning app

The 90-Minute Plan

Invest in proper shoes0–15 min

Visit specialty running store for gait analysis. Proper shoes prevent 80% of injuries.

Start slow and easy15–35 min

Easy pace means you can hold conversation. Run 3x weekly with rest days between.

Build weekly mileage35–55 min

Increase total weekly mileage by no more than 10% weekly. Patience is key.

Add one long run55–75 min

Each week, do one slightly longer run. Build to 30-45 minutes at conversational pace.

Cross-train and recover75–90 min

2x weekly: yoga, strength, or cycling. 7-8 hours sleep. Foam roll calves and quads.

Pro Tip

Listen to your body; persistent pain means take an extra rest day.

90 min·5 steps

After 90 min: Build cardio endurance and complete a full mile at conversational pace

6,200

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90 min·5 steps

After 90 min: Complete a 5K (3.1 miles) and finish strong

5,100

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90 min·5 steps

After 90 min: You'll feel more flexible, centered, and energized in just two weeks of daily practice.

10,400

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90 min·5 steps

After 90 min: You'll develop balanced muscle strength and improve everyday movement patterns.

12,000

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