Build from nought to 30 minutes in just eight weeks
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:
Congratulations! Youre 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)
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.
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.
No worries - best of luck. Unless you'er training for a specific event on a given day, I personally would take these schedules a guidelines rather than gospel as everyone is different.
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!)
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.
Well done. Onwards and upwards from here !
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!)
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...
I'm not completely sure of where I should start with this. I have a healthy weight and am reasonably fit (usually do aerobics, but starting to get bored of the same DVD) and am starting running, I can run for about 4-5 minutes straight, so should I start on Week 3 or 4?
Thanks a lot for this. The comments also motivated me to do the running. Will start next Sunday and I hope I can make it til the 8th week.
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!
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.
Woops, 24th October
Going well so far, about to pop out for my first 'run 5, walk 2' session.
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 (",)
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 (",)
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