Training

From zero to 30 minutes in six weeks

If you are completely new to running, the following programme will help you to run for 30 minutes in just six weeks. Stick to the schedule and you will be amazed at how quickly you improve.

Week 1
Monday Rest
Tuesday Run 30 seconds, walk 30 seconds. Repeat 20 times.
Wednesday Rest
Thursday Run one minute, walk one minute. Repeat 10 times.
Friday Rest
Saturday Rest
Sunday Run two minutes, walk three minutes. Repeat five times.
Week 2
Monday Rest
Tuesday Run two minutes, walk two minutes. Repeat five times.
Wednesday Rest
Thursday Run three minutes, walk four minutes. Repeat four times.
Friday Rest
Saturday Rest
Sunday Run three minutes, walk three minutes. Repeat four times.
Week 3
Monday Rest
Tuesday Run four minutes, walk four minutes. Repeat four times.
Wednesday Rest
Thursday Run five minutes, walk five minutes. Repeat four times.
Friday Rest
Saturday Rest
Sunday Run five minutes, walk four minutes. Repeat four times.
Week 4
Monday Rest
Tuesday Run seven minutes, walk four minutes. Repeat three times.
Wednesday Rest
Thursday Run seven minutes, walk three minutes. Repeat three times.
Friday Rest
Saturday Rest
Sunday Run seven minutes, walk two minutes. Repeat three times.
Week 5
Monday Rest
Tuesday Run nine minutes, walk two minutes. Repeat twice.
Wednesday Rest
Thursday Run 10 minutes, walk two minutes. Repeat twice.
Friday Rest
Saturday Rest
Sunday Run 12 minutes, walk two minutes. Repeat twice.
Week 6
Monday Rest
Tuesday Run 12 minutes, walk two minutes. Repeat twice.
Wednesday Rest
Thursday Run 15 minutes, walk one minute. Repeat twice.
Friday Rest
Saturday Rest
Sunday Run 30 minutes.