After injuring myself badly running, I built a free running plan for dummies
run smart

  
  This is not medical advice. Talk to your doctor before starting any new physical activities!
  Life is a marathon. Don't rush it. To prevent running injuries, try increasing your distance by only 5% each week. 
  That might sound slow, but if you start from running 5 kilometers* a week following this plan, just after one year, you'll be running 60km a week. That's pretty great.  
  * this data works for kilometers and miles, use whichever you are comfortable with.  
  Feel free to start at whichever distance you are comfortable with ( I recommend running 3 times in one week, and then picking the average distance you ran as a starting point. Maybe try week 33!)   
  Listen to your body. If you want to skip over a level, try it. If you want to stop running for a week, try it. If you like running at a certain level, go for it.
  If you experience any strong pains or are limping, stop running and consult a doctor. You can read about common injuries here. 
  
  5% safely and surely becomes something great


  here's the week / distance breakdown
  
    
      week
      total (KM or miles)
      2 runs p/w
      3 runs p/w
      4 runs p/w
      5 runs p/w
    
  
  I hope you found this helpful and interesting! If you'd like to comment, tweet me!

  

