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From zero to 30 minutes

From zero to 30 minutes in six weeks

From zero to 30 minutes in six weeks

If you’re completely new to running, the following plan will help you to run for 30 minutes in just six weeks – please make sure you can do this before attempting any other plan. 

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.