Beginners Running Program 3

30 Minutes in 12 Weeks



Beginners Running Program 3 takes you from no running at all to 30 minutes of non-stop running in 12 weeks, with three run/walk sessions a week (short bursts of running broken up by walking). Below you'll find feedback from a runner who finished it, how to choose your starting week, what to read before you begin, three ways to handle a week where you get stuck, and the full week-by-week schedule.

Think half an hour of non-stop running is a pipe dream? Thousands of people have already proved otherwise on this, the most popular beginners program on the site, and Griz's feedback below shows what that looks like.

"... 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


That feedback means a great deal to me. Better than Higdon, Galloway, and Runner's World — that's not something I take lightly. I am in a privileged position, being able to help people from around the world improve their fitness and health. People like you.

Right. Let's get to it. :)

Cartoon illustration of two people in orange shirts and blue shorts running side by side on a white background
Use this Running Program
To Lose Weight!
When you look at this programme, you likely fall into one of two camps.

  • "I have never run before. Running 30 minutes non-stop in 12 weeks is a pipe dream." — Read Griz's feedback again. Then start this programme from week 1. That's my advice to you.


  • "I can already run a little bit. This programme starts off too easy." — That's fine. Start at week 2, week 3, or wherever still feels comfortable — even slightly too easy. The trick is easing into the build-up, not jumping ahead to a point that knocks your confidence. Start at a point you know you can do, then build from there.


    • Before You Start...

    Before you begin, I'd recommend reading these two pages — they cover speed, preparation, stretching, and all the essentials:

  • 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

    One more thing before you start. At some point, you may get stuck — unable to progress from, say, 6 minutes of non-stop running to 7 minutes. This happens. It is not a reason to quit. Here are three ways to deal with it:

  • Just try again next time. We all have good days and bad days. You may find that next time you can do it.


  • Repeat a week. Go back to last week or repeat the current week one more time.


  • Build up by less than one minute. Rather than jumping from 6 to 7 minutes, try 6 minutes 30 seconds or 6 minutes 15 seconds.


    • Think of this programme as a template — not a rigid set of rules. The steady, progressive build-up is the key principle. Both total minutes of exercise and time spent running non-stop increase at a sensible rate. If you get stuck at any stage, use that same principle to create your own diversion and keep moving forward.

    And if you are really stuck, reach out through the contact form on this website. I'll do my best to help.

    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
    2
    3
    4
    9
    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
    63
    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
    24
    26
    71
    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
    76
    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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    Home > Beginner Running > Couch to 5K Plan > Beginners Running Program 3

    About the author

    Dominique de Rooij

    Dominique de Rooij (Dom)

    Advanced Running Coach certified by Athletics Australia with 20 years of writing about running and over a decade coaching runners — from first-timers to marathoners. Dom's beginner programs have guided thousands of runners and been praised above plans from Jeff Galloway, Hal Higdon, and Runner's World. Now over 50, Dom still loves trail running, parkrun, and the coffee after.



    The 3-Run Busy Week Starter, free guide cover

    Free beginner guide • From Coach Dom

    Start Running This Week, Even If Your Week Is Already Full

    Most beginners don't quit for lack of motivation. They quit because their plan doesn't fit their life. The 3-Run Busy Week Starter plans your first week around the week you actually have.

    • Find 3 run slots you can actually keep
    • The talk test: the simple way to stop running too fast
    • Your complete week 1 plan: 3 run/walk sessions, about 20 minutes each
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