How far should a beginner run in one session?
Beginners should run for time, not distance. Start with 20-30 minute sessions of run-walk intervals, which is roughly 2-4 km depending on pace. Focus on finishing feeling good, not exhausted. Distance will build naturally over 6-8 weeks.
Stop thinking in kilometers and start thinking in minutes — at least for the first 6-8 weeks. A 20-30 minute session at a conversational pace is the right dose for most beginners, regardless of how much distance that covers. If you're running 10 minutes per km with walk breaks, you'll cover 2-3 km in 30 minutes, and that's fine. The point of beginner running is to stress your aerobic system and connective tissue just enough to force adaptation — not to hit a number on your watch. Beginners who chase distance early tend to either push too hard (injury) or shortcut their walk breaks (burnout). After 8 weeks of consistent 30-minute sessions, most new runners naturally progress to 35-40 minutes, which is often the 5 km mark. From there, one session per week can gradually grow longer (your future long run), while the others stay at 30 minutes. Distance is a byproduct of consistent easy running, not a goal to rush.