Beginners– from 0 to 30 minutes of Running in just 8 Weeks
Most people of any level of fitness should be able to build from not running at all to running continuously for 30 minutes, comfortably, in the space of eight weeks. All it takes is the commitment to run at least three times a week, and following this step-by-step guide combining running and walking.
- Week 1 Run for 1 min, then walk for 90 seconds. Repeat 8 times. Do 3 times this week.
- Week 2 Run for 2 mins, then walk for 1 min. Repeat 7 times. Do 3 times this week.
- Week 3 Run for 3 mins then walk for 1 min. Repeat 6 times. Do 3 times this week.
- Week 4 Run for 5 mins, then walk for 2 mins. Repeat 4 times. Do 3 times this week.
- Week 5 Run for 8 mins, then walk for 2 mins. Repeat 3 times. Do 3 times this week.
- Week 6 Run for 12 mins, then walk for 1 min. Repeat 3 times. Do 3 times this week.
- Week 7 Run for 15 mins, then walk for 1 min, then run for 15 mins again. Do 3 times this week
- Week 8 Run for 30 mins continuously. Repeat at least once more this week if you can manage.
A few things to remember from the start:
- Allow at least a day between the runs to allow your body to adapt to the new regime.
- If you are struggling to run, simply slow it down a bit. You should be able to hold a conversation while you run. At this stage it is all about building stamina and adapting the body to this type of exercise; speed is irrelevant and could actually be counter-productive.
- During the walking segments of the programme, walk purposefully.
- Be strict with your run/walk timings to ensure the best results.
- Don’t be afraid to repeat a week, if you are feel unprepared for the next part, or to drop back a week if you find the next stage too demanding at first. Everyone is different and bodies adapt at different rates.
- Wear proper running shoes as these will provide shock-absorption, support, protection, comfort and an efficient exchange of energy from the ground. Seek advice from a specialist running shop for shoe advice and information.
- However hard it feels at first – you will get there with perseverance. Believe in yourself!
Congratulations! You’re now a real runner! How about your first challenge; a 5K (3.1-mile) race?