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Beginners Running Program 3

30 Minutes in 12 Weeks





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 !

Got on this page from the middle of nowhere? Then please read the general instructions to this running schedule and my beginner running tips first.
Also check out the Running Programs FAQ.
Thanks !







Best Running Tips Newsletter

I hope you enjoy this beginners running program. Interested in more running training advice ? Then feel free to subscribe to my free newsletter or my mini-blog about this site .


Links to other running programs on this site :

Go to Beginners Running Program 1 (15 minutes in 8 weeks)

Go to Beginners Running Program 2 (20 minutes in 10 weeks)

Already able to run 30 minutes non-stop ? Then you might want to look into a few Heart Rate Monitor Running Programs :

10K Running Program :: A 12 Week Running Program to Your First 10K.

Half Marathon Running Program :: A 12 Week Running Program to Your First Half Marathon.

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Beginners Running Program 3
Run 30 minutes in 12 weeks



WK
DAY 1
DAY 2
DAY 3
TOTALS
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
24
78
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





Beginners
Instructions to Beginners Running Programs | Beginners Running Program 1 | Beginners Running Program 2 | Beginners Running Program 3 | Running Programs FAQ | the benefits of running | How to Start Running | Running for Weight Loss