From nothing to 30 minutes in 8 weeks

Whatever your level of fitness you should comfortably be able to build from nothing to running continuously for 30 minutes in the space of eight weeks. All you need to do is make a commitment to run at least three times a week and follow this simple run/walk programme which will gradually ease you towards the goal.

A few things to bear in mind:

• Allow at least a day between runs when you begin.
  
• If in doubt, slow down. You should be able to hold a conversation while you run. Respecting your body is the best route to progression.
  
• Walk purposefully, and be strict with your run/walk timings.
  
• Don’t be afraid to repeat a week, or drop back a week. Everyone’s different.
  
• Take heart! You will get there!
  

The schedules

• Week 1 Run one min, walk 90 seconds. Repeat eight times. Do three times a week.
  
• Week 2 Run two mins, walk one min. Repeat seven times. Do three times a week.
  
• Week 3 Run three mins walk one mins. Repeat six times. Do three times a week.
  
• Week 4 Run five mins, walk two mins. Repeat four times. Do three times a week.
  
• Week 5 Run eight mins, walk two mins. Repeat three times. Do three times a week.
  
• Week 6 Run 12 mins, walk one min. Repeat three times. Do three times a week.
  
• Week 7 Run 15 mins, walk one min, Run fifteen mins. Do three times a week
  
• Week 8 Run 30 mins continuously.
  

The result

Congratulations! You’re a real runner!

Hello,

I have been following that same walk/run plan and I love it. I am running for about 20 to 30 minutes. By December I want to be jogging for an hour.

The best of luck to you and congrats on you 80 pound weight loss.

thanks for the schedule. im going to start it monday. i walk for 30 mins. now and ride the bike for 20-30 mins. and then do weights. i would love to be able to run.