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Beginners Running Program 3

30 Minutes in 12 Weeks



how to choose running shoes

The third beginners running program of Best Running Tips might be the best one.

In only 12 weeks, you'll get from absolutely zero to 30 minutes of continuous running.

So in less than three months, you'll be running for half an hour!



Get this running program via e-mail!

Simply subscribe below and you'll get weekly updates, running tips, links to useful pages, etc.



Now, before you think that this program is too hard or too easy for you, let me tell you that this program has already helped thousands(!) of people and counting to get to 30 minutes of non-stop running.


Think this is too hard? This program can help you as well. See the following feedback for example.
 

"... I have tried a variety of programs (Higdon, Galloway, Runner's World, and so on) and never made much progress..."


I finished your Beginners Running Program 3 today. It took longer than 12 weeks because I also lift weights and swim and have a busy schedule, but I did every run in order.

The important point I want to make is that I have tried a variety of programs (Higdon, Galloway, Runner's World, and so on) and never made much progress.

Your program, that is the progression you have programmed, really works quite well. I'm impressed and appreciative.

I also think your advice to force oneself to run slow is super important. That is a mistake I made with the other programs; I was always in too much of a hurry to build speed too soon, too quickly.

I'm going to hang here for a while, running 30 minutes straight, maybe increasing speed in tiny increments (I run on a treadmill see, that's easy to control), and think about what to do next. I'm not primarily a runner and do so only for fitness, but we'll see how it goes.

Anyway, thanks for the program. It worked.

Griz



Think this program is too easy?
Well, you don't have to start at week 1. Why not start at another week, a point which you feel is more challenging for you.


And when you start doing these running programs, do keep in mind to get yourself a clever exercise timer like the Gymboss. The difference with a stopwatch is that the Gymboss has got two timers, making it possible to time the run-part and the walk-part.


Makes doing these run/walk exercise programs so much easier!


Before you start doing this running program, please make sure to read a few pages, so you are fully across all the details:

  • Beginner Running Programs - general instructions to the running programs. Gives you some ideas about speed, preparation, stretching, etc.


  • Beginner Running Tips - One of the most popular pages on the site for years and years. And with good reason. A must-read for beginning runners!


  • beginners running program


    Links to other running programs on this site:

    beginners running program 2 beginners running program 3
    10k running program half marathon running program


    Beginners Running Program 3
    Run 30 minutes in 12 weeks




    1
    10 min walk
    9 min walk,
    1 min run
    2 x
    5 min walk,
    1 min run
    Exercise
    Time
    10
    10
    12
    32
    Time
    Running
    0
    1
    2
    3
    2
    2 x
    6 min walk,
    1 min run
    1 x
    5 min walk,
    2 min run
    1 x
    5 min walk,
    1 min run
    2 x
    5 min walk,
    2 min run
    Exercise
    Time
    14
    13
    14
    41
    Time
    Running
    1
    3
    4
    8
    3
    3x
    4 min walk,
    2 min run
    3 x
    4 min walk,
    2 min run
    2 x
    5 min walk,
    3 min run
    Exercise
    Time
    18
    18
    16
    52
    Time
    Running
    6
    6
    6
    18
    4
    3 x
    4 min walk,
    3 min run
    5 x
    2 min walk,
    2 min run
    2 x
    7 min walk,
    4 min run
    Exercise
    Time
    21
    20
    22
    70
    Time
    Running
    9
    10
    8
    27
    5
    2 x
    6 min walk,
    5 min run
    3 x
    4 min walk,
    4 min run
    3 x
    3 min walk,
    5 min run
    Exercise
    Time
    22
    24
    24
    70
    Time
    Running
    10
    12
    15
    37
    6
    10 x
    2 min walk,
    1 min run
    8 x
    1 min walk,
    2 min run
    5 x
    1 min walk,
    4 min run
    Exercise
    Time
    30
    24
    25
    79
    Time
    Running
    10
    16
    20
    46
    7
    4 x
    1 min walk,
    5 min run
    5 x
    1 min walk,
    4 min run
    4 x
    1 min walk,
    6 min run
    Exercise
    Time
    24
    25
    28
    77
    Time
    Running
    20
    20
    24
    64
    8
    3 x
    1 min walk,
    7 min run
    3 x
    1 min walk,
    8 min run
    2 x
    1 min walk,
    8 min run
    1 x
    1 min walk,
    10 min run
    Exercise
    Time
    24
    27
    29
    80
    Time
    Running
    21
    21
    26
    68
    9
    5 x
    1 min walk,
    5 min run
    4 x
    1 min walk,
    6 min run
    3 x
    1 min walk,
    9 min run
    Exercise
    Time
    30
    28
    30
    88
    Time
    Running
    25
    24
    27
    78
    10
    3 x
    1 min walk,
    9 min run
    2 x
    1 min walk,
    8 min run
    1 x
    1 min walk
    10 min run
    2 x
    1 min walk,
    8 min run
    1 x
    1 min walk,
    11 min run
    Exercise
    Time
    30
    29
    30
    89
    Time
    Running
    27
    26
    27
    80
    11
    2 x
    1 min walk,
    12 min run
    2 x
    1 min walk,
    14 min run
    2 x
    1 min walk,
    15 min run
    Exercise
    Time
    26
    30
    32
    88
    Time
    Running
    24
    28
    30
    82
    12
    1 x
    1 min walk,
    18 min run
    1 x
    1 min walk
    12 min run
    1 x
    1 min walk,
    20 min run
    1 x
    1 min walk,
    10 min run
    30 min run
    Exercise
    Time
    32
    32
    30
    94
    Time
    Running
    30
    30
    30
    90


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    Related Pages

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    Beginners Running Program 3






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