Beginners Running Program 3

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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!

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!

Links to other running programs on this site:

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	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