If you'd like to receive weekly emails to go along with this training program, you can sign up here: 3 Weeks to a 30-Minute Running Habit.
If you haven't had a recent physical, visit your doctor to get cleared for running.
Notes about the schedule:
This program is a run/walk to continuous running program, so some of your workout instructions will displayed in run/walk intervals. The first number displayed will be the amount of minutes to run and the second number is the amount to walk. So, for example, 1/1 means run for 1 minute, then walk for 1 minute.
You should start each run with a 5-10 minute warm-up walk or slow jog. Finish up with a 5-10 minute cool-down walk or slow jog.
Don't run on the rest days. You should take off completely or do cross-training, which can be walking, biking, swimming, or any other activity (other than running) that you enjoy.
Day 1: 1/1 x 10 (Run 1 minute, walk 1 minute, ten times, for a total of 20 minutes.)
Day 2: 1/1 x 10
Day 3: Rest
Day 4: 2/1 x5, then 1/1 x5
Day 5: 2/1 x5, then 1/1 x5
Day 6: Rest
Day 7: 2/1 x6
Day 8: 3/1 x4, then 1/1 x4
Day 9: 2/1 x 6
Day 10: Rest
Day 11: 3/1 x5
Day 12: 2/1 x8
Day 13: Rest
Day 14: 3/1 x5
Day 15: 4/1 x4
Day 16: 2/1 x8
Day 17: 5/1 x4
Day 18: Rest
Day 19: 4/1 x6
Day 20: 2/1 x5
Day 21: 5/1 x5
FAQs About Training
What If I Have to Miss a Day of Training?
When Should I Replace My Running Shoes?
When Is It OK to Run Through Pain?
Should I Eat Before a Run?
Is It Better to Run Outside or on a Treadmill?
What Training Plan Should I Do After I Finish this 3 Week Program?
