The Best 7-Day Running Plan for Weight Loss

Running is a simple, effective way to get in shape and even support weight loss. All you need is a good pair of running shoes and a surface to run on—whether it’s outdoors or a treadmill—making it one of the most accessible forms of exercise. If you’re just getting started, it’s important to build gradually, listening to your body and avoiding common issues, like injury or burnout. Whether you’re a new or an intermediate runner, we’re here to help! Read on for a 7-day running plan plus tips from certified trainers to help you make strides towards your weight loss and fitness goals. 

Your Running Plan

Before starting a new running routine, it’s important to start slow and build up your endurance. One of the most common mistakes people make is going too hard, too soon, which can lead to fatigue, injury and eventually burnout. “Before lacing up and hitting the pavement, it’s important to ease in with intention. A smart running program doesn’t just pile on mileage—it’s built around progression, proper recovery and injury prevention,” says Kyle Axman, NASM-CPT, an Ironman triathlete and marathon runner.

If you’re new to running, a smart way to start is with run-walk intervals. This involves running for a minute, then walking for a minute or two to recover (you can also make the intervals longer if preferred). As your fitness improves, you can gradually increase your running time and reduce your walking breaks.

As you become more comfortable with running, it’s a good idea to add in some strength training exercises into your routine. This can include weight training, bodyweight exercises, Pilates and yoga, all of which help to build muscular strength and stability. “Many beginners don’t realize how critical cross-training is. Running alone can overwork certain muscles and joints, which is why mixing in functional strength—especially work that mirrors the demands of running—can help you move better, stay pain-free and ultimately run longer and faster,” explains Axman.

Taking rest days is also key, as it allows for proper muscle recovery and reduces the risk of overtraining and injury. As a beginner, you may need to add in more rest days at first while your body adapts to these new demands. Recovery is the unsung hero of progress—it helps you stay consistent, ensures longevity in your training and keeps you on track for results in the long run (pun fully intended). So what exactly should you do on rest days? While your body may simply need a break, low-impact workouts are also a good idea. Examples include swimming, yoga, dynamic stretching or going for a 20–30 minute light walk. 

Here are examples of what a seven-day running plan could look like for beginner and intermediate runners: 

Running Plan for Beginners

• Monday: 20- to 30-minute walk/run intervals (1 minute run, 1–2 minutes walking) 
• Tuesday: Low impact cardio/active recovery
• Wednesday: 25- to 35-minute walk/run intervals (1 minute run, 1–2 minutes walking)
• Thursday: Rest day or light active recovery
• Friday: 20- to 25-minute steady-state jog/run (with walking breaks as needed)
• Saturday: Low impact cardio/active recovery
• Sunday: Long walk (30-60 minutes) at a comfortable pace

Optional: As you become more comfortable with running, you may choose to add in 1–2 strength training days each week. This can include bodyweight exercises or other full-body workouts such as Pilates, weight training or yoga.

Running Plan for Intermediates

• Monday: 30-minute steady run at a comfortable pace
• Tuesday: Strength training (lower body) and light cool-down walk
• Wednesday: 30-minute intervals/speed work (1 minute fast run, 1–2 minutes light jogging) 
• Thursday: Rest day or light active recovery
• Friday: Strength training (upper body) and short jog (15–25 minutes at light pace)
• Saturday: Long run (45–60 minutes) at light-to-moderate pace
• Sunday: Rest day or light stretching/yoga

Tip: As you become stronger, you may wish to gradually increase the time or intensity of your runs. For example, you may want to try increasing your runs by 5 to 10 minutes every 1 to 2 weeks.

How Running Helps You Lose Weight

Weight loss is achieved through a calorie deficit, which means your body is burning more calories than it is taking in through food. This can be done by moving more, eating less or, ideally, a combination of the two. Running can support weight loss by increasing calorie expenditure.

“The biggest draw is the energy you use while moving. A steady run recruits the larger muscles in the legs and asks the heart and lungs to work harder, so you end up spending more calories than you would during most everyday activities. This extra demand nudges the body nicely toward the calorie deficit that is needed for fat loss,” says Kevin Rail, CPT.

While it may be tempting to increase your running to burn more calories, it’s important to do so mindfully. If you are not fueling your body properly with enough calories, it will be very difficult to sustain a running program to support your goals. On the other hand, overconsuming calories can promote a calorie surplus, which may work against your weight loss efforts.

This is why proper nutrition is just as important when starting a running program. To support your goals, make sure to eat a good amount of complex carbohydrates, which provide your muscles with glycogen to fuel your runs and prioritize high-protein foods to support muscle recovery and rebuilding after running and strength training. It’s also important to include plenty of healthy fats and colorful fruits and vegetables, which are chock-full of antioxidants and other nutrients that help to support recovery.

How Much to Run to Lose Weight

Since every person is different, their training needs will be too. “It isn’t necessary—or recommended—to run (or do any specific activity) every single day,” says Esther Avant, CPT and weight loss coach. Katie Hake RDN, LD, CPT, agrees, adding, “Running every day, especially for beginners, can increase the risk of injury and burnout. Rest and recovery are essential parts of any movement plan. Even intermediate runners benefit from incorporating cross-training or active recovery days.”

So, how often should you run? According to Avant, “There are no hard and fast rules in terms of duration or frequency that a person should be running. I would recommend starting with 1 to 3 runs per week, meeting yourself where you are when it comes to speed and length (20–60 minutes is probably appropriate for most people).” 

Research has found that engaging in as little as 30 minutes per week of aerobic activity—such as walking or running—can lead to modest weight loss. But achieving at least 150 minutes per week leads to more meaningful reductions. To put this into perspective, that equates to about 21 minutes of activity per day over a week, or 30 minutes per day for 5 days a week. These findings align with the CDC recommendations of at least 150 minutes of moderate-to-vigorous physical activity per week.

Keep in mind that while these are good goals to reach for, some people may need to start with fewer sessions and gradually increase their running frequency as their fitness improves. The key is to build a balanced routine that you genuinely enjoy and look forward to.

Our Expert Take

Running is an excellent form of exercise for weight loss or overall fitness—especially when paired with a well-rounded routine that includes strength training and proper recovery. When starting out, remember to start slow and gradually increase the intensity, frequency and duration of your runs as your fitness improves. Pair these running plans with a healthy, well-balanced diet, and you’ll be well on your way to seeing lasting results.