Beginners Running Program 3

30 Minutes in 12 Weeks



The third beginners running program of Best Running Tips might be the best one. It is definitely the most popular.

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!


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? Think you can never get to 30 minutes of non-stop running?. Just check out this feedback....

"... 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



It makes me very happy to get feedback like that. It's wonderful. Wow, better than Higdon, Galloway and Runner's World. That means a lot to me. It makes me realise I am in this privileged position, being able to help other runners improve their fitness and health...

Anyways, enough about how warm and fuzzy this makes me feel... :)

use this running program to lose weight!
Use this Running Program
To Lose Weight!
Let's get to you!

Now, when you have a look at this running program you might fit in one of several camps:

  • "I have never run before, running 30 minutes non-stop in 12 weeks is a pipe dream." - If you are part of this group, I'd like you to re-read the feedback from Griz before and then try this running program for yourself. Sounds fair?


  • "I can already run a little bit. This program is starting off with not enough running." - That's ok. Already have a bit of experience with running? Then you might be able to start at week 2 or week 3, rather than at week 1. Start at a point which you still think is comfortable for you. The problem with starting somewhere that is too challenging is that it will discourage you. I'd like you to feel positive about your running! Start off at a point you know you can do, then build from there.


  • Before You Start...

    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

    A last thing I'll say before you start this program: suppose you get to a point at which you can't complete a workout. You might "get stuck" on being able to run 6 minutes non-stop, but you are not able yet to running 7 minutes. This can happen. Don't despair. A few tactics to deal with that:

  • Just try again next time - we all have good days and bad days. You might find that next time you will be able to.


  • Repeat a week - Go back to last week or repeat this week one more time.


  • Build up by less than one minute - Rather than trying to "jump" from 6 to 7 minutes, try running 6 minutes and 30 seconds or 6 minutes and 15 seconds.


  • As you'll see, you can use this program as a bit of a template. Even if you do not follow it to the letter. Have a look at the program and you can see the slow and steady build-up. Both in terms of total minutes of running and time spent running non-stop. So, if you get stuck at any stage... I am sure that with a bit of imagination you can help yourself by creating your own diversion of this running program using the same principles!

    And if you get stuck... Just reach out to me through the contact form on this website and I'll see if I can assist!

    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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