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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!
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
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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
|
Get this running program via e-mail!
Simply subscribe below and you'll get
weekly
updates, running tips, links to useful pages, etc.
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