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3 Weeks to a 30 Minute Running Habit

How to Get Started With Running


Updated May 23, 2014

Man jogging outside urban building
Caiaimage/Paul Bradbury/Riser/Getty Images
This beginner running program is designed to encourage a new running habit. To get started, you only need to be able to run for 1 minute at a time. By the end of three weeks, you'll be able to run/walk for 30 minutes and be on your way to continuing your new running habit.

If you'd like to receive daily 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?

3 Weeks to a 30-Minute Running Habit Review

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