Get-Started Schedules
Build from nought to 30 minutes in just eight weeks
 GETTY IMAGES
|
Whatever your level of fitness you should comfortably be able to build from nothing to running continuously for 30 minutes in the space of eight weeks. All you need to do is make a commitment to run at least three times a week and follow this simple run-walk programme which will gradually ease you towards the goal.
A few things to bear in mind:
- Allow at least a day between runs when you begin.
- If in doubt, slow down. You should be able to hold a conversation while you run. Respecting your body is the best route to progression.
- Walk purposefully, and be strict with your run/walk timings.
- Don’t be afraid to repeat a week, or drop back a week. Everyone’s different.
- Take heart - you will get there!
The Schedule
- Week 1 Run one min, walk 90 seconds. Repeat eight times. Do three times a week.
- Week 2 Run two mins, walk one min. Repeat seven times. Do three times a week.
- Week 3 Run three mins walk one mins. Repeat six times. Do three times a week.
- Week 4 Run five mins, walk two mins. Repeat four times. Do three times a week.
- Week 5 Run eight mins, walk two mins. Repeat three times. Do three times a week.
- Week 6 Run 12 mins, walk one min. Repeat three times. Do three times a week.
- Week 7 Run 15 mins, walk one min, Run fifteen mins. Do three times a week
- Week 8 Run 30 mins continuously.
The Result
Congratulations! You’re a real runner! What next? How about a 5K (3.1-mile) race?
Beginner Six-Week Schedule | Intermediate Six-Week Schedule | Your First 5K  (non-subscriber preview)
Discuss this article
Just taken a look at it and yes, there does seem to be a bit more running in wk 6 in total (36 mins overall), but in the gneral scheme of things, the progression through the weeks doesn't seem too much of a jump. I guess for a beginner, that jump from run 8/walk 2 to run 12/ walk 1 might seem a little tough. If you have trouble with it, maybe add an extra week in with, say, run 10/walk 90 secs or something similar.
Posted: 03/07/2009 at 14:04
If you struggle, add a week and do 2 x 12's and 1 x 8?. You don't have to stick to the schedule religously, there is scope to mould it to suit. See how you get on with 3 x 12, you might be suprised.
Posted: 03/07/2009 at 14:19
yes very normal! I think my first ever post on here some years ago was to the effect that for the first 5 mintues I felt like giving up, but got on okay after that. It gets a bit better - I think because you expect it and don't think you can't run, just because you feel bad to start with. My take on it is that your body is suddenly under some exertion and wants you to stop. Then when it finds out you aren't stopping, it just gets on with it and paces itself. (not v. scientific!)
Posted: 03/07/2009 at 19:51
I am 53 and had not done any fitness routines since my late 20's and I have followed the eight week programme and in the begining it was hard and I thought I would never complete a 30 min run. but with a bit of perseverance and grit I can now run for 30min's and run just over 3 miles. so in short stick with it and you will win out. john
Posted: 04/07/2009 at 23:21
I'm half way through week two of this schedule and already find that after four of my seven 2 minute runs I sort of hit a wall and can't imagine I'm going to make it. But then somehow I do, and my body feels as though it's accepting what's going on, and I guess that's what getting fit actually feels like. Also telling yourself "just two more to go" helps mentally. Looking at the weeks to come I'm very excited even though I know it's designed to never let up on the effort (or pain!)
Posted: 19/08/2009 at 10:21
My wife got as far as week 3 about 7 years ago. We recently bought a treadmill and she's used it a few times. I'm going to suggest she starts this schedule and see how she gets on...
Posted: 24/08/2009 at 13:50
Hi all,
Just found your site while looking on the nett for a running program, and yours seems the easiest I can find, but at 49 years young and 97kg's never done any exercise since I left school, I can not even do yours,
But having just gone through major surgery for prostate cancer in January this year I am determined to do the great north run and raise funds for the prostate charity,
I have started walking 50 paces and jogging 50 paces, I can do this for 0.4 of a mile only, at the moment, and I am doing it every other day, I have up until September to get fit and up to speed. I will be at Newcastle for the run in September, may see you their.
Mick.
Posted: 14/03/2010 at 10:00
Hey Mick, Good for you! Hope you're feeling ok and taking it nice and easy! I've been away from running for about 3 years now and am just starting to ease back into it very slowly by walking loads. I have a knee injury (which pales into insignificance after what you've been through!) which means I'm going to have to take it very carefully (my osteopath blanches every time I mention running) and extremely slowly, so I'll be thinking of you while I'm out walking. I remember when I first started running (some fool entered me for the Race for Life) three years ago, I could manage about 30 seconds of running before I thought I'd have a heart attack, but after 6 weeks I was running for 30 minutes without a problem! Amazing! I expect to be much slower this time round, but hopefully I'll get there and so will you. You are an inspiration and I wish you all the best!
Posted: 05/04/2010 at 21:51
Going to start this on Monday! Signed up for a Half-Marathon on the 34th October and have done no training what-so-ever. I'm not really unfit though, so I'm going to start at week 3 and see how I go from there. Then I'm using the following guide to get into shape for October once I can run 30 minutes continuously. http://www.runnersworld.ltd.uk/firsttime.htm
Posted: 07/05/2010 at 23:08
Woops, 24th October  Going well so far, about to pop out for my first 'run 5, walk 2' session.
Posted: 16/05/2010 at 13:50
I am really enjoying this programme. I started training in march after seeing some people doing the Reading Half that I thought to myself "If they can do it...I could do that." I was however 23 1/2 stone so a bit of a hurdle lol. I have a rowing machine so 10 mins on level 1 and being knackered built up to 10k in 40 mins on level 7 of 8 and weight dropping to 20 stone. I started the 8 week plan at 19st 7 at the start of July and thought I was going to die in the first week but plodded on and built up the mins following the routine. I found a park where hardly anyone goes and is on grass so my joints can get used to the workout...more effort required but less impact. I'm starting the 30 min runs next and after that will be roadwork of 2x 20min/2x23min...up to 2x 45 min whenevr that is lol. If you are doing this programme then keep it up. You will have good days and bad, but some will be excellent! I'm now 18st 6 and dropping 2-3lbs a week healthily and feel more alive than ever....it is soooooooo worth it (",)
Posted: 22/08/2010 at 08:10
Well done to you to...it's a great feeling isn't it (",) I've still got a long way to go until the half...but still going lol. I'm doing the Run 10k at Blenhiem on the 26th Sept and the 30 min run and increases recommended wouldn't get me to the level I needed so am continuing to increase my mins, 18 run with a minute recovery (x2) this week, 21 (x2) next, 24 (x2). 27 (x2), and 30 (x2) on the week of the run. This hopefully will be enough to get me round. From then I think I can look at 45, 55, 1hour runs and increase. I run at 6mph solidly atm so will look at the more advanced plans later. Keep it up...it's well worth the pain (",)
Posted: 26/08/2010 at 10:36
See more comments...
|
|
